1-2

7 am

Endurance work

3 Rounds

10x 30 sec Sprint/30 sec brisk walk

-rest 3 minutes

1-Just under 1900 m

2-Just under 1900 m

3-Just under 1600 m

11:30 am 


A.
Three sets of:
Jerk Balance x 2-3 reps
Rest as needed

B.
Take 15-20 minutes to build to a heavy Split Jerk

C.
For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)
Rest 3 minutes
Row 500 Meters
20 Shoulder to Overhead (115/85 lb)
Rest 3 minutes
Row 500 Meters
25 Shoulder to Overhead (95/65 lb)

D.
Two sets for max reps:
Stationary Dips x Max Reps @ 1011
(pause at full elbow extension every rep)
Rest 3 minutes


Combined a and b
 A/B) 275
C) 2:25, 2:53, 3:08
D) Ran out of time