1. Hops
3 sets escalating box course
setup 4 boxes of increasing height ending with a max. On off on off on off....etc.
guys recommended 20, 24, 30, 40. don't get hurt be smart
2. Glute Ham raises
10-10-10 weighted if possible
3. For Time
Run 400m
21 Hang Cleans 135/95
Run 400m
15 Power Cleans 185/125
Run 800m
9 Squat Cleans 205/155
Rest 5 min
then
21 Hang Cleans 135/95
Run 400m
15 Power Cleans 185/125
Run 800m
9 Squat Cleans 205/155
Rest 5 min
then
5 minutes to
Find max clean
***score is time minus max rep lbs in seconds
Find max clean
***score is time minus max rep lbs in seconds
4. Row
2k
2k
1. 12",20",24",30",34"
ReplyDelete2. 3x10 w/ 25KB
3. too many people in gym, will finish later.
4. 2k row 7:54
1. 20", 24", 30", 34"
ReplyDelete2. 3x10 @25#
3. 15:39
4. 2K=7:35
1. 20, 24, 30, 40
ReplyDelete2. DONE. 15#
3. 16:17 TIME. 265 SQUAT CLEAN.
LOGGED TIME OF 11:52.
4. NOT ENOUGH TIME.