Day 1
Go every 3 mins:
Bike: 10 x .4 miles
Complete as many rounds as possible in 10 mins of:
10 Hang Power Cleans, 65/45 lbs
10 Toes to BarComplex Wednesdays!
Day 2
Every 2 minutes for 20 minutes
1x [ 1 Squat Snatch + 2 Hang Power Snatches ]
For time:
Run, 800 m
30 Box Jumps, 24/20 in
Run, 400 m
20 Box Jumps, 24/20 in
Run, 200 m
10 Box Jumps, 24/20 in
Day 3
5 Sets
10-15 Landmine Press
10-15 Incline Bench DB Row
4 rounds for time of:
15 Thrusters, 75/55 lbs
Run, 400 m
Day 4
Tabata 6 minutes
Double Under Skill work
Pistol Skill Work
Complete as many rounds as possible in 25 mins of:
5 Deadlifts, 275/185 lbs
30 Mountain Climbers
Row, 500 m