Saturday 3/4/17

1.
Warmup:
2:00 Bike at easy pace 
3 Rounds 
5 Deadlifts, 95#
5 Hang power cleans
5 Shoulder to overhead 
5 Back squats
Completed as written 

2.
Strength:
Back squat
Every 2:30
6x3, heavy
1x10, moderate 
235x3, 235x3, 240x3, 240x3, 245x3, 245x3, 215x10 

3.
Conditioning:
20:00 AMRAP 
15 Calorie Bike
12 Calorie Ski 
9 Deadlifts, 135# 
6 Hang power cleans 
3 Shoulder to overhead
6 Rounds + 41 Reps (311 Reps) 

Assault bike :40-:56/15 cals 
Ski Erg :40-:44/12 cals 
Deadlifts 8-1 x7
Hang power cleans 5-1 x6, 5-cap x1 
Shoulder to overhead 3 unbroken x6 

4.
Conditioning:
4 Rounds
Every 5:00
Row 500 meters
12 Burpee box jump overs, 24" no touch 
2:57, 2:57, 2:57, 2:57
Total time 17:57

Rowing 1:47, 1:46, 1:45, 1:44/500 meters 
Burpee box jump overs (no touch) 1:08-1:10/12 reps 

5.
Accessory work:
3 Rounds
2:00 Front leaning rest 
1:00 Rest 
Completed as written