Tuesday- Speed LB + Row/Bike w/ LB Muscle Endurance

A. Hurdle Hops, 3 x 3 hops, rest as needed **set PVC hanging off 3 different 24” boxes and jump and land on two feet

B. Back Squat w/ Chains, 3/min for 9 min @ 55% + chains

C. Deadlift w/ bands, 1/15 sec for 15 reps @ 55% + bands

**B and C focus on moving bar as fast as possible

+

2 sets

Row 1000m @ 2 sec faster than last week

Rest 15 sec

10 Power Snatch, 75#

Rest 60 sec

Bike 50 Cals @ 25-50W faster than last week

Rest 15 sec

10 Thrusters 75#

Rest 2 min

A. Done

B. Done 205 + 58# chains

C. Done 225 plus bands. These felt strong.

Metcon

1) 11:13

2) 12:57

First round was not bad.

Second round I was out of breath going into the AD and it beat me. I kept pace for about 10 cals then died off for about 20 cals before finishing back on pace.