Monday 2/20/17

1.
Warmup:
Hamstring smashing/stretching 
2:00 Assault bike at 70-80% effort
Barbell warmup 
Completed as written 

2.
Strength:
Work up to a heavy "DT" complex
12 Deadlifts 
9 Hang power cleans 
6 Shoulder to overhead 
(Not unbroken but fast) 
115# - 135# - 155# 

3.
Conditioning:
5 Rounds
Every 4:00
20 Calorie Assault bike 
12 Deadlifts, 135#
9 Hang power cleans
6 Shoulder to overhead 
Bike / Round
:54 / 2:14
:56 / 2:24
:53 / 2:26
:53 / 2:25
:53 / 2:29
Total time 18:29

Deadlifts 11-1
Hang power cleans 8-1
Shoulder to overhead unbroken 

4.
Conditioning:
5 Rounds
20 Calorie Row
20 GHD sit-ups 
9:57

Rowing :49-:57/20 cals
GHD sit-ups unbroken