part 1:

AMRAP E-ROM HSPU

Run 400 m @ 90%

rest walk 5 min x 5

+

AMRAP Triple Unders in 1 min

1 min rest x 4

All HSPU 3 reps off of 25 lbs plate All 400s between 69 and 79s.
Triple Unders between 5 and 8 reps per minute.

part 1:

A. Clean and Jerk - 3 on the minute for 6 minutes @ 75% 1RM
complete @ 180 lbs in 8 minutes

B. Power Snatch - build to a tough single in no more than 4 sets
175 - PR

+

for time:

row 500 m

15 squat clean thruster - 155#

row 500 m

15 squat clean thruster - 155#

row 500 m

15:15. Miserable time with Thrusters but a good learning experience which is why I love this stuff.


Rest 6 hours

7 rounds for time:

10 CTB chin ups

10 ring dips

6:57, First 3 rounds were fast and unbroken then things started to break.