400m Run @ 85% effort
rest :45
L-arm UB Front Rack Carry 50m
R-arm UB Front Rack Carry 50m
rest :45
+
rest additional 10 min
+
30 min EMOM:
1st min: Power Clean & Push Jerk Singles, 1.1.1.1.1 @ 135lb/95lb (increase up or down if needed)
2nd min: Row :40 @ 70% effort
3rd min: 8-12 kipping hspu
4th min: Power Snatch Singles, 1.1.1.1.1 @ same weight as power clean & Jerk weight
5th min: Bike :40 @ 70% effort
6th min: 4-6 UB Bar Muscle ups
A.) 1:50-1:55 for run
ReplyDelete35 lb LB
B.) 75 lb
8-9-9-10-10 HSPU
6 CTB
2:10 avg 500 m on row
Delete50 RPM on bike
ReplyDeleteTom Hughes:
Done... (Saucy)
B. 115# PC + PJ ; 12 kipping HSPU; 90# PS, subbed AB for 45 DUs; subbed bar MU with 10 alt 1 arm 35# dumbbell snatches
ReplyDelete1:19/1:20/1:19/1:18
ReplyDelete+
70 kg
12
1:47
70 kg
67 rpm
6 mu
Carry 32 kg
Delete~2min runs
ReplyDelete-24kg kb
-135 1st sequence
-115 for power snatches