Friday 

March 11th, 2016

2hr 45min

1. Warm-up

3-minute amrap:

10 Calories on the Assault Bike

10 Box Jump Overs (24")

5 Pull-ups 

= 3 rounds + 1 calorie.

Everything fast and unbroken.

2. Power Snatch; Build to a heavy 5-rep TnG:

*Heavy means just that, heavy, NOT max.

= 95x5-105x5-115x5-125x5-135x3.

3. "16.3"

7-minute amrap:

10 Power Snatches (75lbs.)

3 Bar Muscle Ups

= 110 reps (8 rounds + 6 reps).

6:40 tie break time. 

Snatches unbroken for 5 rounds then 6/4 for the next 4 rounds.

Bar muscle ups all unbroken.

Transition times non existent.

I fucking put out!!! Proud of my effort here!!

4. 10 rounds for time of:

10 Back Squats (135lbs.) (from the floor) 

10 Push-ups 

10 GHD Sit-ups 

= 12:47. 

All movements fast and unbroken all 10 rounds. 

Transition times non existent! Proud of this time and my effort!!

5. Cool down/Flush:

20-minutes of Assault Bike at easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.