Monday 9/5/16 

STRENGTH: 

EMOM for 15 minutes 

1 squat clean, loading based on feel 

115x5, 135x4, 155x3, 175x2 

185, 185, 195, 195, 205, 205, 205, 205, 205, 205, 185, 185, 195, 195, 205 

---------------------------------

CONDITIONING: 

Running 

Run 1 mile 

Rest 3:00

x4 Rds 

*Wear 20# vest 

6:23, 6:22, 6:21, 6:22

Total time 34:28

Total distance 6400 meters 

---------------------------------

ACCESSORY:

Bent over barbell row; 5x12, heavy 

New set every 2:30

125x12

125x12 

125x12 

125x12 

125x12 

---------------------------------

COOL DOWN:

10 min assault bike at easy pace

4 min seated straddle pose 

Complete