Tuesday 12/6/16

1. Strength:

A. Every minute on the minute 

1 Power clean + Push jerk*

*Start at 115# and add 10# every minute until failure 

115-125-135-145-155-165-175-185F

Today's max: 175# 

I hit the power clean but failed the push jerk at 185# 

Then...

B. AMRAP 3 minutes 

Power clean + Push jerks at 85% of today's max 

16 Reps at 150# (86%) 

2. Conditioning:

6 Rounds 

4:00 On/1:00 Off

20 Calorie Row

15 Toes to bar

10 Alternating dumbbell snatches, 70#

*Pick up where you left off each interval 

1+34, 3+4, 4+32, 6+5, 7+33, 9+7

Total 9 Rounds + 7 Reps

Total time 29:00

Rowing 1290-1400cal/hr pace 

Toes to bar unbroken x1, two sets x8 

Alternating dumbbell snatches :50-:59/10 reps 

3. Conditioning: 

For time

18-15-12-9

Assault bike calories

Burpee box jump overs, 24" 

7:27

Assault bike 379-500 watts

Burpee box jump overs 15-16 rep/min pace 

4. Accessory work:

Back extension hold + barbell row; 5x12

New set every 2:00

65# x12 Reps x5 sets 

+ Cool down