warm up: 3x

10 cal bike+10 burpees+10 hollow Rocks


A. 18.1 retest(set a target for retest. At 10 minutes if you are not on pace, stop. Move on to remainder of programming.)

B. Every 2 minutes for 20 minutes

1 power clean+1 hang power clean+1 jerk

C. 4 rounds

1 Mile legs only bike

15 hspu

10 burpee box jump overs

5 muscle ups

Sunday, February 25th, 2018 at 8:49 am / Competitive