Friday 12/9/16

1. Strength:

Squat snatch; 3x5 at around 75% of 1RM

Assault bike 2k at easy pace as rest b/t sets

130# (76.5%) x5 Reps x3 Sets

2. Conditioning:

AMRAP 15 minutes 

Row 300 meters 

15 Toes to bar

15 Box jump overs, 24"

6 Rounds + 300 Meter Row + 1 Toes to bar

Rowing 1:02-1:10/300 meters (1:53.0/avg. 500m pace) 

Toes to bar unbroken x3, two sets x3, 1 rep x1 (time cap) 

Box jump overs fast and unbroken

3. Conditioning:

5 Rounds

1k Assault bike

20 Bar facing burpees

Rest 3 minutes b/t rounds

2:29, 2:30, 2:30, 2:27, 2:28

Total time 24:24

Assault bike 345-600 watts, 1:27-1:30/1k

Bar facing burpees :55-:59/20 reps 

4. Accessory work:

For time

8x10 Handstand push-ups, unbroken sets (kipping) 

4:16/80 reps in sets of 10 

+ Cool down