15 sets of:
1min on 1min off Bike or row
- work with a partner (YGIG for 1min) -
- go for the highest number of cal in each 60sec. set that you can sustain over 15 sets! -
For Time: (timecap 45 min)
2 rounds:
800m Run (<4:30 min)
30/25 cal Echo Bike
(3 min Rest)
3 rounds:
400m Run (<2:10 min)
20/15 cal Echo Bike
(3 min Rest)
4 rounds:
200m Run (<1 min)
12/10 cal Echo Bike
5min to work up to 80% of 1RM Snatch
then
Every 90sec. for 12min (8 sets):
2 Snatches @80%+ by feel
8min to work up to a 3RM Front Squat
then
1x ME @90% of 3RM (no grinding, only solid reps!)
10min EMOM
1. 3 P. Snatch + 3 Hang Squat Snatch + 3 OHS @50-60% of 1RM Snatch
2. 5-15 Butterfly C2B (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps! - go up 1-2 reps if you did all of your reps unbroken last week, otherwise keep reps the same and shoot for fewer sets)
10 min work on pause Frontsquats in sets of 3-5
After each set do 10 medball throws with a partner
10 min to work on ropeclimbs
After each ropeclimb do 6-8 pushups
Amrap8 in teams of 2
50m farmerswalk
8 boxjump overs
6 db Hangclean + pushpress