Saturday 6-22-19



OPEN ATHLETE


tttTD8
With a 10 min running clock:
500m row for time
Beginning at the 3:00 mark
7 min amrap:
5 deadlift 315/220#
10 foot hs walk
5 deadlift 315/220#
20 foot hs walk
… etc increasing the hs walk distance by 10 feet per round

Post your time to in the comments on IG.
Post more comprehensive results on comments as normal.


SANCTIONAL ATHLETE


AM
tttTD8
With a 10 min running clock:
500m row for time
Beginning at the 3:00 mark
7 min amrap:
5 deadlift 315/220#
10 foot hs walk
5 deadlift 315/220#
20 foot hs walk
… etc increasing the hs walk distance by 10 feet per round

Post your time to in the comments on IG.
Post more comprehensive results on comments as normal.

PM
Assault bike 20/16 cals
rest 1:1
x20
* rest as needed to full recovery bw sets 10/11


STRENGTH

A. Power snatch; 1.1.1x3; rest 20 sec/rest 2 min
B. Power clean; build to a moderarate effort tng triple
C. Split jerk from rack; build to a max
D. Jerk recoveries; accumulate 5 singles @95+% 1rm split jerk
E. Speed back squat; 5x5 @50-70% 1rm working to move the weight as fast as possible with quality positions


ENGINE

Assault bike 20/16 cals
rest 1:1
x20
* rest as needed to full recovery bw sets 10/11