5 sets All Out; rest 2 min
12sec prowler sled w/90# added
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5 sets All Out; rest 5 min
15 russian KB 70#
5 burpees, feet together, touch 6" above reach
20 sec row sprint
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5 min row @Z1
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3 hang squat cleans 75# EMOM for 10 min
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20 min AMRAP
100 high knee jump rope buy-in
run 400m
5 power cleans 75#
10 box jumps
5 hang cleans 75#
10 situps
Notes:
Going all out was the only way the prowler would move. Pushing as hard as I could it was barely moving. Grayson said I was pushing over 200#. Really had to focus on staying low.
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1:10, 1:04, 1:06, 1:06, 1:04
These went well. Took almost the whole 5 min to recover on breathing.
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5 min row
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Hang squat cleans were slow but solid. My legs were tired.
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4 rounds + 5 power cleans
I felt like I kept a pretty steady pace throughout. I tried to keep my breathing under control. Runs were ok. Power cleans were unbroken. Box jumps were ROUGH. Had to step down and definitely wasn't getting hips open. Hang cleans were sloppy, but unbroken. I used the situps as my recovery time.
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