Friday 4/7/17

1.
Warmup:
3:00 Airdyne Bike at easy pace
3 Rounds
10 Overhead squats, 45#
10 Good mornings
10 Push-ups 
Completed as written (50 Calorie Airdyne Bike) 

2.
Strength:
Every 2:00 x7 Sets
Snatch x 1.1 (Rest :10sec between reps) 
135x1.1, 140x1.1, 145x1.1, 150x1.1, 155x1.1, 160x1.1, 165x1.1

Then...
Every 2:00 x3 Sets
Snatch pull x 3 Reps at 100% of 1RM 
170x3, 170x3, 170x3

3.
Conditioning:
3 Rounds
1200m Row 
40 GHD sit-ups 
20 Tire flips, Heavy
26:07

Rowing 4:22.1, 4:30.7, 4:29.2 (avg. pace 1:51.8/3600m) 
GHD sit-ups unbroken 
Tire flips 1:45-2:00/20 reps 

4.
Accessory work:
6 Sets of,
:30 Seconds Front rack hold (205#) 
:30 Rest 
Completed as written, :30/:30 x6 @ 205#