Friday 

February 12th, 2016

3hr 35min

1. Warm-up

4 rounds for time of:

10 Thrusters (45lbs.)

10 GHD Sit-ups 

5 Perfect Strict Handstand Push-ups 

= 4:19. 

2a. Every 2-minutes for 10-minutes (5 sets):

4 TnG Squat Cleans at +165lbs

= 135x6-155x2

165x4-170x4-175x4-180x4-185x4 all TnG.

(5x4 TnG Squat Clean from 77.5-85% e2mom).

2b. Squat Clean; build to a heavy single:

= 195x1-205x1-215x1-225x1 (10lb PR).

3a. 17-minute amrap:

40 Burpees to 6" Target 

30 Cleans (75lbs.)

30 Burpees to 6" Target 

30 Cleans (135lbs.)

20 Burpees to 6" Target 

30 Cleans (165lbs.)

10 Burpees to 6" Target

AMRAP Cleans (210lbs.)

= 190 Reps with :45 seconds left (completed the round of 10 burpees).

Burpees to target really fast, crushed them. 

Cleans 30 unbroken at 75lbs, 6-6-4-then singles at 135lbs (about 2:30), all singles at 165lbs (sub 5:00), couldn't load the bar and give myself enough time at 210lbs, failed a rep. 

3b. In the 6 minutes immediately following 4a (17:00-23:00), establish a 3RM Back Squat from a rack: 

= 240x3-255x3-265x3 (PR 3RM).

4. 3 rounds for time of:

80 Double Unders 

40 GHD Sit-ups 

20 Back Squats (205lbs/round 1, 185lbs/round 2, 165lbs/round 3)

Rest 2 minutes b/t rounds 

= 4:27, 3:52, 3:20. 

Total time 15:39. 

Everything unbroken and fast!!

5. 20-minute emom:

10 Calories on the Assault Bike

*Note times for all 20 rounds*

= :21, :23, :26, :27, :27, :28, :28, :28, :30, :31, :33, :30, :32, :33, :32, :32, :33, :31, :31, :29. 

Assault bike at 500-900 watts all 20 rounds. 

6. 5-minute amrap:

Max sets of 7 unbroken strict pull-ups 

= 8 sets of 7 reps. 

(56 total strict pull-ups in 5min in sets of 7 reps). 

+10-minutes of Assault Bike at easy pace.