Tuesday - April 8

Erg - 500m
 - 1:41.5

Jump Rope - 2 minutes

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

OH Squat
10x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 80kg
3 x 90, 103kg
3 x 116kg

Press
8 x 45, 95#
3 x 120, 135#
3 x 8 @ 145# on 3:00 cycle

2" DB Row
10 x 50, 70, 100, 120, 120, 120#

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

Later in afternoon.........

Entry Level – 10 minutes

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Medium Edge

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

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

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Large Edge

8th.               10 second hang – Medium Edge

9th.               3 pullups – Jug

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