02/06/16

1) Find a 3RM Hang Power Clean + 1 Power Jerk

2) 5X3 FS + 1 Jerk

3) 12” AMRAP:

4 HSPU

8 Deadlift (135/95)

4 HSPU

8 Deadlift

16 Lateral J’s over bar

8 HSPU

8 Deadlift (185/125)

8 HSPU

8 Deadlift (185/125)

16 Lateral J’s over bar

12 HSPU

8 Deadlift (225/155)

12 HSPU

8 Deadlift (225/155)

16 Lateral J’s

16 HSPU

8 Deadlift (275/185)

16 HSPU

8 Deadlift (275/185)

16 Lateral J’s

4) Capacity:

With a 46 minute clock:

From 0:00-8:00

Airdyne @ 130BPM

From 8:00-18:00

EMOM :20 ME ALL OUT Airdyne sprint, :40sec at pace from #1

From 18:00-28:00

Airdyne @ 140BPM (allow for higher HR in the beginning and let it slowly drop)

From 28:00-38:00

EMOM :30sec ALL OUT, :30 sec active recovery (slower than #1)

From 38:00-46:00

Airdyne @ 150BPM

NOTE AVERAGE HR FOR WORKOUT