Wednesday 1/18/17

1.
Warmup:
5:00 Clock, 
10 Calorie Ski Erg
10 Walking lunges
10 GHD sit-ups 
10 Walking lunges
3 Rounds + 1 Rep 
+
Mobility / Light stretching 
Complete

2.
Strength:
For time
50 Power cleans at 70% of 1 rep max (140#) 
5:27

Power cleans 2-3 T&G sets, mostly fast singles 

3.
Conditioning:
15 Rounds
2:00 On, 1:00 Rest
Alternate between,
Run 400 meters + Max rep wall balls, 20#
Row 30 calories + Max rep GHD sit-ups 
Assault bike 25 calories + Max rep burpees
Run/WB: 14, 13, 14, 15, 15 (2k/71) 
Row/GHDSU: 18, 18, 17, 18, 18 (150c/89)
Bike/Burpee: 12, 12, 11, 11, 12 (125c/58)
Total time 44:00

Running 1:26-1:30/400 meters 
Wall balls unbroken 
Rowing 1:11-1:12/30 cals
GHD sit-ups unbroken 
Assault bike 1:21-1:23/25 cals
Burpees as fast as possible 

4.
Accessory work:
Every minute on the minute for 10 minutes 
10 Deficit push-ups, hands on 45# plates 
Completed as written, 100 Reps

5.
Conditioning/Skill:
60-Minute BJJ class
-Warmup, squat jumps, glute bridge holds, shrimping, bear crawls, etc.
-Drilling ways to get out of mount (hip drive, kamura, and a few other moves) 
-1x :50 hip drive drill, 1x :30 hip drive drill