Tuesday, 7-19-16

Byadmin

Strength:

EMOM X5

Power Cleans

3 @ 70%

3 @ 75%

3 @ 78%

3RM attempt x 2 sets

 

EMOM x 5

Push Presses

3 @70%

3 @75%

3 @ 78%

3 RM attempt X 2

 

 

 

Start the clock and run 200m (short run)…….. 2:00 to get this done

at 2mins run 400m (around the building)……..3:00 to get this done

at 5 mins run 600m (around building and a short run)……6:00 to get this done

at 11 mins run 400m (around the building)…..3:00 to get this done

at 14 mins run 200m (short run)…… 2:00 to get this done

at 16 mins run 400m ( around the building) …. note your time.

If at any point you don’t finish within the time cap then sit one round out and begin at the top of the next round. If this happens your score is total distance not time for the last 400m.

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