Tuesday 2/7/17

1.
Conditioning:
20-Minute EMOM (10 Rounds) 
Odd Minutes: 15 Calorie Assault bike 
Even Minutes: 200 Meter Ski Erg 
Complete!

Assault bike :40-:54/15 cals
Ski Erg :45-:47/200 meters

2.
Strength:
Deadlift 
6-Minute EMOM
3 Reps with a dead-stop, 275# (Deload week) 
275# x3 Reps (D.S.) x6 Sets, EMOM

No belt 

3.
Conditioning:
20-Minute AMRAP 
2k Row
100 Bar facing burpees 
Max rep hang power cleans, 115#
67 Reps 

Row 7:18/2k
Bar facing burpees 7:15/100 reps 
Hang power cleans ~5:20/67 reps

4.
Accessory work: 
Weighted neck extension hold at parallel 
4 Rounds
1:00 On, 1:00 Off 
15# x1:00 x2 Sets
20# x1:00 x2 Sets