Wednesday 4/5/17

1.
Warmup:
3:00 Airdyne Bike at easy pace
3 Rounds
10 Front squats, 45#
10 Shoulder presses
30 Double unders
Completed as written (46 Calories on Airdyne Bike) 

2.
Strength:
Every 2:30 x6 Sets
Squat clean x 1.1 (Rest :10sec between reps) 
175x1.1, 180x1.1, 185x1.1, 190x1.1, 195x1.1, 200x1.1

Then...
Every 2:30 x3 Sets 
Clean pull x 3 Reps @95-100% of 1RM
215x3, 215x3, 215x3

3.
Conditioning:
21:00 EMOM (7 Rounds) 
Min. 1: 12 Burpee box jump overs, 24"
Min. 2: 30 Double unders + 5 Bar muscle ups 
Min. 3: 20 Calorie Row 
Completed as written! 
(20:59)

Burpee box jump overs :36-:54/12 reps
Double unders unbroken
Bar muscle ups unbroken 
Rowing :56-:59/20 cals 

4.
Accessory work:
4 Sets
10 Dumbbell bench presses, 50# DB's
Rest 1:00
10 Bent over barbell row, 105#
Rest 1:00 
Completed as written
(4x10 DBBP @50's)
(4x10 BE BB Row @105#)