Friday 12/2/16

1. Conditioning:

Assault bike

30-27-24-21-18-15-12-9 Calories for time

Rest 1:00 b/t Rounds 

1:17, 1:26, 1:20, :59, :56, :45, :30, :19

Total time 14:32

Assault bike at 379-800 watts

2. Strength:

Snatch (full); 6x3 on the 2:30

*Drop and reset each rep, build over the 6 sets 

125x3-130x3-135x3-140x3-145x3-150x3

3. Conditioning: 

For time

42 Calorie Row

21 Squat snatches, 115#

21 Bar facing burpees

30 Calorie Row

15 Squat snatches

15 Bar facing burpees 

18 Calorie Row

9 Squat snatches 

9 Bar facing burpees 

15:12*

*I mis-counted and did 20 reps on the first round instead of 21, so I added :10 seconds to my time (15:02-->15:12) and did 5 penalty reps after completing the workout.

Rowing 1230-1450cal/hr (1:52/42cals, 1:25/30cals, :52/18cals)

Squat snatches all steady singles (7-9 rep/min pace) 

Bar facing burpees 16-18 rep/min pace 

4. Accessory work:

Every minute on the minute for 8 minutes 

8 Strict handstand push-ups to a 4" deficit 

Complete, all unbroken 

+ Cool down