May 9th- Double

AM

A. Power Clean Cluster, 1.1.1 x 4 sets, rest 3-4min
225, 235, 245, 255
B1. Clean Grip DL Cluster, 1.1.1.1.1 x 3 sets, rest 2m30s
335, 345, 355
B2. HSPU, AMRAP (no kip) x 3 sets, rest 2m30s
10 reps, 9 reps, 8 reps
C1. GH Raises @20x0, 8-12 reps x 3 sets, rest 1m30s
12 reps, 12 reps, 11 reps
C2. Seated DB OH Press @30x0, 8-12 reps x 3 sets, rest 1m30s
40(12), 50(12), 60(9)

Rest 6hrs+

PM

5 x 15sec Prowler Sprints ALL OUT, rest 3mins b/t sets- light load / high turnover
50, 60, 70, 70, 70
+
5 x 15sec Airdyne ALL OUT, rest 2m30s b/t sets
Completed
+
15min Row @50% effort
avg 500m= 2m12.8    Distance= 3404m