Tuesday 2/28/17

1.
Warmup:
2:00 Row at easy pace
3 Rounds
10 Thrusters, 45#
30 Double unders 
Completed as written (533m Row)

2.
Conditioning:
"17.1"
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 
12:44

Alternating DB snatches touch & go, unbroken for 3 rounds, 2-3 sets for 2 rounds
Burpee box jump overs fast and steady 

3.
Strength:
Power clean
Every 3:00
5x5, heavy, drop & reset each rep
155x5, 155x5, 160x5, 160x5, 165x5

I kept these all under :30

4.
Conditioning:
6 Rounds
Every 5:00
20 Calorie Row
20 Calorie Bike
20 Pull-ups 
2:49, 2:50, 2:49, 2:53, 2:51, 2:51
Total time 27:51

Rowing :51, :51, :50, :49, :48, :48/20 cals
Assault bike 1:16, 1:15, 1:14, 1:19, 1:16, 1:17/20 cals 
Pull-ups 20 unbroken x6

5.
Accessory work:
"Log PT" 
Tabata overhead hold 95# barbell
8 Rounds
:20 On
:10 Off 
Completed as written