10 October

 Training Session (7a)

0:00 - 5:00 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS (155/95) 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 5:00 - 10:00 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 10:00 - 15:00 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 15:00 - 20:00 8 SYNCHRO BURPEES TO TARGET (ALL) 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 250M/200M ROW 20:00 - 25:00 18/10 CAL BIKE 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) 25:00 - 30:00 40 YARD PLATE PUSH (45) 8 HANG POWER CLEANS 250M/200M ROW 8 SYNCHRO BURPEES TO TARGET (ALL) MAX CALS AIR BIKE AS TIE-BREAKER 1. TEAMS OF 3 *129 Cals (BW/Phillip) 2. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND. 3. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL. 6. IF YOU SCALE ANY PIECE OF IT, ADD 2 SYNCHRO BURPEES EVERY ROUND (10 TOTAL)

B. Back Squats, 4x3 *215/245/275/305