Monday 3/6/17

1.
Warmup:
3 Rounds
10 Cal Bike
8 Deadlifts, 95#
6 Front rack lunges
4 Toes to bar 
4:14

2.
Conditioning:
"17.2"
12:00 AMRAP 
2 Rounds
50ft. Front rack walking lunge, 50# DB's
16 Toes to bar
8 Power cleans, 50# DB's
2 Rounds
50ft. Front rack walking lunge 
16 Bar muscle ups
8 Power cleans 
193 Reps (5 + 50ft. + 13 ttb) 

Front rack lunges unbroken
Power cleans 8 x4, 7-1 x2
Toes to bar 10-6 x3, 6-4-3 x1
Bar muscle ups 8-4-4 x1, 6-5-5 x1

3.
Strength:
Squat clean 
Every 3:00
6x3, start at 165# and work up, drop and reset each rep 
165x3, 170x3, 175x3, 180x3, 185x3, 190x3

Squat clean 3's all under :30 

4.
Conditioning: 
For time
100 Calorie Bike
100 GHD sit-ups 
100 Calorie Row 
16:17

Assault bike 6:08/100 cals 
GHD sit-ups unbroken, 5:00/100 reps 
Rowing 5:04/100 cals 

5.
Accessory work:
Every :30 for 10:00 (20 Rounds)
5 Strict handstand push-ups 
Complete, all unbroken (100 reps)