Friday 2/24/17

1.
Warmup:
2:00 Assault bike at easy pace
30 Air squats 
20 Push-ups
10 Strict pull-ups 
2:00 Assault bike at easy pace 
Completed as written 

2.
Conditioning:
For time
10 Alternating dumbbell snatches, 50#
15 Burpee box jump overs, 24"
20 Alternating dumbbell snatches
15 Burpee box jump overs
30 Alternating dumbbell snatches
15 Burpee box jump overs 
40 Alternating dumbbell snatches
15 Burpee box jump overs 
50 Alternating dumbbell snatches
15 Burpee box jump overs 
12:49

Alternating dumbbell snatches fast and steady 
Burpee box jump overs :35-:45/15 reps 

3.
Strength:
Deadlift; 5x3 heavy & no belt
New set every 3:00 
135x6, 225x5, 275x4
305x3-315x3-325x3-330x3-335x3

4.
Conditioning:
For time 
Run 4 miles with a 20# vest 
29:00 Flat

Running 7:15/mile pace x4 miles