A.
Every two minutes, for 20 minutes (10 sets):
Power Snatch x 2 rep
Loads by % of 1 RM Power Snatch for each set: 60, 65, 70, 75, 80, 80, 85, 85, 90, 90
-Complete off of 245# ... no misses ... this was done with no tape/wraps/belt/sleeves/lifters ... felt strong despite not using any gear.
B.
Four sets of:
Bench Press x Max Reps @ 70% of 1-RM (185#)
15 C2B Pull-ups after each set
Rest 3 minutes
-Complete with 13/7/6/5 reps and 15 unbroken C2B after each set ... bench press gassed out very hard... but got through this, got a massive pump.
C.
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calorie Bike (Rogue Echo Bike)
10 Strict HSPU
10 Burpee Box Jump Overs (24/20")
10 Ring Dips
500m Row
-Complete ... intervals were between 5:30 and 6:30 each set ... this was tough and good variance with the echo bike. Tried to go unbroken each time through, but had to break up a few of the sets.
Rest 3 minutes
-Complete with 13/7/6/5 reps and 15 unbroken C2B after each set ... bench press gassed out very hard... but got through this, got a massive pump.
C.
Every 8 minutes, for 32 minutes (4 sets):
20/15 Calorie Bike (Rogue Echo Bike)
10 Strict HSPU
10 Burpee Box Jump Overs (24/20")
10 Ring Dips
500m Row
-Complete ... intervals were between 5:30 and 6:30 each set ... this was tough and good variance with the echo bike. Tried to go unbroken each time through, but had to break up a few of the sets.
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