24APR2013

WL

1) 7X2 Hi-Hang Clean – heaviest possible, rest 60 sec.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.

2b) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec
3a) 4x2 Weighted Chin - 40lbs
3b) 4x3 Back Push Press - 135lbs

Conditioning

21-15-9

HSPU
TTB
2 minutes double unders

Rest 1:1

*Then, after completing the final round, and its prescribed rest...

4 minutes shuttle run

Balance

1a) 3X10 ham curl, rest 45 sec.
1b) 3X10 good morning rest 45 sec.

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Find max deadhang pullups in 1 minute, rest 1 minute

Find max dips in 1 minute, rest 1 minute
EMOM for 4 minutes 4 deadhang, 4 dips

Cal Development-Weighted cals
5 x 16 bench press
5 x 16 GHD sit ups
5 x 8 pull ups
5 x 20 flutter kicks (4-count, KB extended over top of head)
*1:1 work to rest ratio
Then:
400m Run
21 KB swings 24kg
21 pull ups
800m Run
15 KB swings
15 pull ups
1200m Run

9 KB swings
9 pull ups
Ruck- 60 minute road march for distance, 55#, long stride, no running