Thursday 2/16/17

1.
Warmup:
Ski Erg 800 meters at 1:55-1:57 pace
-Then-
Dynamic warmup,
Kettlebell swings, Goblet squats, Lunges, etc. 
Completed as written 

2.
Strength:
10-Minute EMOM
Odd Minutes: 5 Power cleans, 155#
Even Minutes: 5 Front squats, 155# (from floor) 
Completed as written 

Power cleans :17-:20/5 Reps 
Front squats :13-:16/5 Reps 

3.
Conditioning:
3 Rounds
11 Hang power cleans, 135#
22 Lateral bar hops (over & back = 1 rep) 
33 Kettlebell swings, 53#
8:06

Hang power cleans 11, 7-4, 7-4
Lateral bar hops fast and unbroken 
Kettlebell swings 33, 33, 23-10

4.
Conditioning:
20-Minute EMOM
1 D-Ball clean, 150#
Remainder of minute Assault Bike for max calories 
224 Calories

Assault bike 331-480 watts