Friday 3/10/17

1.
Warmup:
Row 500 meters 
20 Overhead squats, 45#
20 Snatch push presses
Row 500 meters 
Completed (1:52, 1:48/500m Row) 

2.
Strength:
10:00 EMOM
1 Squat snatch, climbing 
95x1, 115x1, 125x1, 135x1, 135x1, 140x1, 145x1, 150x1, 155x1, 160x1

3.
Conditioning:
"17.3"
All For Time 
6 Chest to bar pull-ups 
6 Squat snatches, 95#
x3 Rounds 
7 Chest to bar pull-ups 
5 Squat snatches, 135#
x3 Rounds 
8 Chest to bar pull-ups 
4 Squat snatches, 140#
x3 Rounds 
9 Chest to bar pull-ups 
3 Squat snatches, 145#
x3 Rounds
10 Chest to bar pull-ups 
2 Squat snatches, 150#
x3 Rounds
11 Chest to bar pull-ups 
1 Squat snatch, 155#
x3 Rounds 
20:52

Chest to bar pull-ups unbroken x15 rounds, 9-2 x3 rounds
Squat snatches unbroken x3 rounds, singles x15 rounds 
Tie break time 6:26/6 rounds

4.
Conditioning:
20:00 EMOM (10 Rounds) 
Min 1: 16 Calorie Bike
Min 2: 20 Box jump overs, 24"
Completed, 10 Rounds! 

Assault bike :41-:48/16 cals
Box jump overs :25-:28/20 reps

5.
Accessory work:
Stationary dips 
Every 2:00
5x10, Strict 
Completed, 10 Reps x5 Sets (50 Reps)