2015.06.04 | Advanced

PART 1
10 minute time limit:
500m Row
2 rounds:
10 x Front Squats (45/35)
10 x Presses (45/35)
10 x GHD Sit-Ups
10 x Hip Extensions
5 x Muscle-Ups

PART 2
Increment the weight by 10 after every successful round.
Every 2 minutes on the minute until failure:
1 x Clean & Jerk (135/65)

PART 3
Using a treadmill set the incline to 2% and jog at a speed that is 90% of your best 1 mile speed.
Run at that speed for maximum distance.
To calculate your speed:
1. Covert your best mile time into seconds. 6:12 would be 372 seconds.
2. Divide 3600 by your time to get your best speed in miles per hour. 3600 / 372 = 9.68 MPH
3. Multiply the speed by .9 to get your target speed. 9.68 * .9 = 8.71 MPH