Wednesday 3/1/17

1.
Conditioning:
5 Rounds 
2:00 Assault bike (Calories) 
2:00 Row (Meters) 
1:00 Rest 
(Total time 24:00) 
*Score is the total cals/meters at the end of each interval, no run-off cals/meters! 
Rd1) 37cals/515m
Rd2) 33cals/509m
Rd3) 34cals/511m
Rd4) 34cals/517m
Rd5) 35cals/519m
Total) 173cals/2571m

2.
Strength:
Snatch (full) 
Every 3:00
6x3, drop & reset each rep, loading based on feel 
135x3, 135x3, 135x3, 140x3, 140x3, 145x3

-Then-
Snatch pull
3x3 at around 100% 
Rest as needed b/t sets 
170x3, 170x3, 170x3 

3.
Conditioning:
20:00 AMRAP 
Ski Erg 500 meters
20 GHD sit-ups 
10 Overhead squats, 115#
5 Rounds + 500 Meter Ski w/ :02 left on clock

Ski Erg avg. pace 1:57/3k
GHD sit-ups unbroken 
Overhead squats unbroken 

4.
Accessory work:
5 Rounds (not for time) 
20 Back extensions 
20 Push-ups 
Completed as written 

Back extensions unbroken 
Push-ups unbroken