3 min clock:
Assault Bike - 30 Calories @ tough pace
rest 1 minute x 5 sets *if you finish 30 calories before 3 minute window that will be used as extra rest*(2:30, 2:31, 2:31, 2:32, 2:18)
+
A1. Beat Swings x 8 reps rest 1:30 minute (towel between feet)
A2. Butterfly Pull-Ups x 8-10 reps rest 2:00 x 5 sets *try for UB* (ub 8, 8, 10, 10, 10)
PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 15 seconds/rest 2 minutes - all sets @ 95# or heavier (95#, 100, 105x3)
B. Snatch 1st Pull x 2 reps EMOM x 6 minutes - all sets @ 145# or higher *make sure on first pull knees come back, and back angle is constant* (all @ 170#)
C. Seated Single Arm L-Press 3 x 6-8 arm rest 1 minute bt arms - start at 35# (40# db, 6 reps a set)
D. Ab Wheel Rollout 3 x 12 reps rest 1:30(pause at extensions x 1-2 second per rep): done
Assault Bike - 30 Calories @ tough pace
rest 1 minute x 5 sets *if you finish 30 calories before 3 minute window that will be used as extra rest*(2:30, 2:31, 2:31, 2:32, 2:18)
+
A1. Beat Swings x 8 reps rest 1:30 minute (towel between feet)
A2. Butterfly Pull-Ups x 8-10 reps rest 2:00 x 5 sets *try for UB* (ub 8, 8, 10, 10, 10)
PM
A. Power Snatch (Position 1) *keep torso Vertical* 1.1.1 x 5 sets rest 15 seconds/rest 2 minutes - all sets @ 95# or heavier (95#, 100, 105x3)
B. Snatch 1st Pull x 2 reps EMOM x 6 minutes - all sets @ 145# or higher *make sure on first pull knees come back, and back angle is constant* (all @ 170#)
C. Seated Single Arm L-Press 3 x 6-8 arm rest 1 minute bt arms - start at 35# (40# db, 6 reps a set)
D. Ab Wheel Rollout 3 x 12 reps rest 1:30(pause at extensions x 1-2 second per rep): done
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