Wednesday 12/21/16

1. Strength:

5 Rounds for max reps 

1:00 Power cleans, 165#

3:00 Rest 

*Power cleans must be all singles 

7 Reps, 7 Reps, 7 Reps, 8 Reps, 8 Reps

Total Reps 37 

No belt 

2. Conditioning: 

AMRAP 40 minutes 

Row 1k

50' Yoke carry, 300# 

5 Rope climbs, 15'

50' Yoke carry 

6 Rounds even 

Rowing 1:53.1/6k avg. pace (3:43-3:47/1k) 

Yoke carries fast and unbroken 

Rope climbs 1:30-1:50/5 Reps 

3. Conditioning:

4 Rounds

1k Assault bike 

25 GHD sit-ups 

25 Push-ups 

14:36

Assault bike 331-400 watts (1:32-1:37/1k)

GHD sit-ups unbroken 

Push-ups unbroken 

4. Accessory work:

5 Rounds (Not for time) 

12 Dumbbell bench presses, 45# DB's 

12 Walking lunges with dumbbells 

Complete, 5x12/12 all unbroken 

+ Cool down