A. Deadlift
5 @ 65% of TM
5 @ 75% of TM
5+ @ 85% of TM
rest 2 minutes
B. Every 2 minutes x 16 minutes - 2 Hang Cleans (just below knee) @ 70% of 1RM
+
For time:
1 Mile Air Assault Bike
50 Wall Ball Shots 30/20
30 Burpee Box Jump Overs (12/6) - Fully Clear the pad Regionals Style
A) 5@165
ReplyDelete5@190
6@215
B) @105
C) 9:22
A) 130, 150, 7@170
ReplyDeleteB) @100
C) 9:43
a. 225, 255, 290 (7)
ReplyDeleteb. @145#
c. 13:36 min Rx
If You want to be a Lion.
You Must train with Lions.
A) 285, 325, 11 @ 375
ReplyDeleteB) 195
C) 7:36
A. 5@185, 5@215, 12@245
ReplyDeleteB. @95 (full squats this time)
C. 13:03, with a 20# ball
A. 225, 255, 290 (16)
ReplyDeleteB. 155
c. 10:14
A) 5@165, 5@190,6@215
ReplyDeleteB) 95
C) 9:13 burpee box step ups
A. 295, 345, 385
ReplyDeleteB. 165
Murph 56:07 RX not partitioned
A)225x5, 250x5, 280x5
ReplyDeleteB)145x4 rounds
155x4 rounds
C)8:48