Tuesday 3.12.19

Bulgarian Split Squat 

3 X 10 each Leg (50#/35# each hand)
*Weight for this should be heavy and tough for 10 reps. 

3 Rounds 

15 Double Kettlebell Thrusters (53#/35#)
15 Chest to Bar Pull ups 

REST 3 MIN

3 Rounds 

9 Bar Muscle ups 
9 Double Kettlebell Hang Cleans (53#/35#)
*The weight on the Kettlebells should be very challenging to get 15 unbroken each round.

Above & Beyond

10 minute Easy Pace Row

EMOM 10

80% of average Max Calories from last week
*Take total calories you got in the 10 min test and divide by 10. Now times this number by 0.80 to give you total calories to do every minute. 

3 Steady rounds 
20 GHD Sit Ups 
10 Strict Ring Dips (if easy, wear a vest) 

3 X 2 

Snatch Grip Deadlift @ 120% of 1RM Snatche

Chelsea JungComment