Monday 

February 15th, 2016

2hr 45min

1. Warm-up

3 rounds for time of: 

10 Box Jumps (30")

Row 200 Meters

Old: 4:07.

Today: 3:36.

2. Squat Clean; Find 3RM TnG: 

Old: 190lbs x3.

Today: 200lbs x3.

(135x3x3-155x3-165x3-175x3-190x3-200x3 all TnG). 

3. 5 rounds for time of: 

10 Deadlifts (315lbs.)

20 Box Jumps (24")

30 Wall Balls (20lbs.)

Old: 15:11 at 305lbs.

Today: 14:12 at 315lbs. 

Deads 10 UB /6-4 /6-4 /6-4 /6-4.

Box jumps all unbroken and fast.

Wall balls all unbroken, killed myself on round 5 to make it happen. 

4. For time: 

40 Push-ups 

75 Unbroken Double Unders

30 Push-ups 

75 Unbroken Double Unders

20 Push-ups

75 Unbroken Double Unders 

10 Push-ups 

75 Unbroken Double Unders

Old: 5:59.

Today: 5:41. 

Push-ups 30-5-5 / 15-5-5-5 / 15-5 / 10.

Double unders all unbroken.

5. Overhead Squat/Snatch Practice:

*Spend 10-15 minutes practicing overhead squats/snatches. Keep the weight light and focus on opening up your shoulders while working your way back into the movements.

= Complete, 10-15mins. 

Focused on narrow grip overhead squats and power snatch barbell cycling with 75lbs. 

+10-minutes of Assault Bike at easy pace.