April 4, 2018

April 4, 2018

as a class working on a 4 minute clock, alternating 20 sec sets of : assault bike/ski

+

4 minutes of :

5 pull-ups, 10 situps, 15 air squats

+

4 minute clock, alternating 20 sec sets of : assault bike/ski


for time :
40-30-20-10 of :
double unders
eye level kb swings (70/53)
straight leg setups

notes :
- level 2 - 53/35 lb kb swings + 1/2 of double under reps.
- level 3 - kb @ weight of choice + athlete choice of 2:1 single unders or 1:1 single unders.


10 minute alternating emom of :
a) deadlifts x 5
b) seated barbell strict press x 5

notes :
- build to heavy 5 rep of each.
- true 5 rep max = 70-80% of 1rm

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