Monday 9/19/16

STRENGTH:

Every 2:00 for 7 Rounds

5 Power cleans at 80% of 1RM

*Note time it took to complete each round 

115x5, 135x5

160x5 (80%)

160x5

160x5

160x5

160x5

160x5

160x5

:27, :27, :25, :23, :23, :21, :19 /5 reps 

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CONDITIONING: 

For time

50-40-30-20-10

Assault bike cals

Kettlebell swings 53#

Burpees

26:39

Assault bike 345-450 watts, 2:29/50cal, 2:45/40cal, 1:59/30cal, 1:19/20cal, :35/10cal

Kettlebell swings unbroken

Burpees 16-17 rep/min pace 

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ACCESSORY: 

For time

8-7-6-5-4-3-2-1-2-3-4-5-6-7-8 

Strict pull-ups, unbroken sets 

6:59 (71 reps) 

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COOL DOWN:

Assault bike 3 miles at easy pace (9:05)

3 min hip flexor stretch per leg 

Complete