May. 17th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3mins
245, 255, 265, 270
B1. CG DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 365
B2. HSPU (no kip), AMRAP x 3 sets, rest 2m30s
9 reps, 9 reps, 8 reps
C1. GH Raises @20x0,  8-12 reps x 3 sets, rest 1m30s
12 reps x 3 sets
C2. DB OH Shoulder Press @30x0, 8-12 reps x 3 sets, rest 1m30s
60(10), 60(8), 57.5(9)

rest 5 hrs+

PM

Prowler Push- 5 sets x 15sec ALL OUT EFFORT, rest 3mins (light load / high turnover)
70, 70, 75, 75, 80
+
Airdyne- 5 sets x 15 sec ALL OUT EFFORT, rest 2m30s
Completed Sprint speeds were around 35mph plus
+
Row, 15mins @50% effort
Avg 500m= 2m11.9