Tuesday - April 29

Erg - 500m
 - 1:37.3

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 80kg
2 x 10 @ 90kg

Press
8 x 45#
5 x 95, 115#
3 x 10 @ 140#

2" DB Row
 10 x 70, 100, 100, 100#

Double KB Clean + Push Press
 - 30 sec. Work/Rest @ 24kg x 10 sets
 - 8 reps each set

Floor Abs (6 positions) x 40 each

Later in afternoon........

Monkey Bars x 1

Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Small Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Medium Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Medium Edge

8th.               10 second hang – Small Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper