Wednesday June 14, 2017

1. Warm up:
Not for time,
1 Round of Shoulder/Scap warm up (10/10/10/10/30sec)
Row 1k (1:55 pace)
1 Round of Shoulder/Scap warm up
Row 1k (1:51 pace)
1 Round of Shoulder/Scap warm up
Completed

2. Conditioning:
3 Rounds
3 Rope climbs, 15ft.
15 Burpees to 6" target
20 Alternating DB snatches, 50#
7:55

Rope climbs 35-45sec
Burpees 40-45sec
Alternating DB snatches 50-60sec (TnG unbroken)

3. Strength:
Every 2:30 for 8 sets
1 Squat clean + 1 Front squat + 1 Split jerk
155, 165, 175, 185, 195, 205, 215, 220.

4. Conditioning:
"Double Grace"
For time
60 Clean and jerks, 135#
7:16

All fast singles here

5. Accessory work:
3 Rounds, not for time
25 GHD Sit-ups
1 min D-Ball bear hug hold, 100#
Completed, unbroken

6. Cool down:
10 Minutes of Assault bike at easy pace
Completed