In the Afternoon:
Warm-up:
Stairs, 3 rds of:
- Every Step
- Skip-a-step
- Skip-2-steps
- Single Legged Hops, L/R
- Dbl Legged Hops
Completed
Work:
5 sets of: All Out Effort
Kaiser w/ run up and sprint after
*rest is teammates work
1. 11.40sec 2. 9.92sec 3. 9.95sec 4. 9.49sec 5. 9.22sec
5 sets of: All Out Effort
150' Dummy Drag: All Out Effort
*rest is teammates work
1. 22.62sec 2. 22.11sec 3. 22.02sec 4. 21.18sec 5. 21.13sec
Rest a Couple Hrs
PM
1 Squat Clean and Split Jerk @225#'s every 30sec for up to 15mins- stop if you fail
5 sets, my legs were fatigued from earlier but I probably wouldn't have been able to get much more
+
2 UB MU's every 30sec for up to 15mins- stop if you fail
All 30 sets Completed
+
50 Strict HSPU for time (perform 5 CTB Chin-ups every time you break)
Time: 20m45s, done in 11sets
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