Every 4 minutes x 20 minutes
500m Ski Erg
5 Muscle Up (Box Drill) - https://youtu.be/8PlMXn6wP9I
5/6 successful ones, 15ish fails.
PM
Landmine row, shoulder opener, 45# bar straight leg dl x2
A. 3 Position Power Snatch (posititon 1, position 2, position 3) x 5 sets rest 2 minutes bt rounds (moderate weight, work on foot work) 95#, 100# x2(failed3rd snatch), 85x2. fuckkkk.
B. 150' HEAVY Reverse Sled Drag rest 60 seconds x 3 sets (rest 3 minutes after 3rd set)
225#, 235#, 245# (+ sled)
C. 150' Heavy Harness Crawl rest 60 seconds x 2 sets (rest 3 minutes after 2nd set)
180#, 200# (+sled)
D. 100' Rope Pull AHAP rest 2 minutes x 2 sets
115#, 135# (+sled)
A. 3 Position Power Snatch (posititon 1, position 2, position 3) x 5 sets rest 2 minutes bt rounds (moderate weight, work on foot work) 95#, 100# x2(failed3rd snatch), 85x2. fuckkkk.
B. 150' HEAVY Reverse Sled Drag rest 60 seconds x 3 sets (rest 3 minutes after 3rd set)
225#, 235#, 245# (+ sled)
C. 150' Heavy Harness Crawl rest 60 seconds x 2 sets (rest 3 minutes after 2nd set)
180#, 200# (+sled)
D. 100' Rope Pull AHAP rest 2 minutes x 2 sets
115#, 135# (+sled)
E. 300m sandbag carry 100#
+
50 ghd
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