14 May

Training Session (7a)

A. Back Squats

*245x10, 285x8, 285x8, 285x8, 305x6, 325x4

B. WITH A 32M CLOCK

WITH A PARTNER OR TEAM OF 3 THEN: 10 POWER CLEANS (135/85) 20 CAL MACHINE 10 POWER CLEANS (155/95) 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (165/105) 40 ABMAT SITUPS 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (185/115) 50 YARD SYNCHRO WALKING LUNGE 40 ABMAT SITUPS 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (205/125) 60 SYNCHRO RUSSIAN SWINGS (2/1.5) - (1.5/1) 50 YARD SYNCHRO WALKING LUNGE 40 ABMAT SITUPS 30 WALLBALLS 20 CAL MACHINE 10 POWER CLEANS (215/130)

TEAM 400M RUN W/REMAINING TIME: MAX CALS BIKE

*202 Cals (Nate/Jeff) 1. LADIES CALS ARE 15 EACH ROUND. 2. IF YOU CAN'T POWER CLEAN, SUB 3:1 DEADLIFTS. 3. SCORE IS TOTAL CALS ON BIKE 4. 1ST PERSON BACK FROM BUY-IN CAN BEGIN WORKING