19 February 2016 19 February 2016
Friday 19 February 2016 '19 February 2016'

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1. Warmup (done w/class)
AMRAP 3 minutes
5 Hang power clean 75/55, 95/65, 115/75lbs
5 Lateral bar burpees

2. Lift
7RM Touch and go power clean
Tis the season. The lines between strength and conditioning need to be blurred. KTB.

3. Metcon
Every 3 minutes until failure:
15 Calorie row
15 Thrusters 75/35, 85/55, 95/65lbs
15 Ring rows/pull-ups/CTB pull-ups
Rest remainder

4. Extra Work
100 Assault Bike calories for time
Make sure this is the last piece of the day. Empty the tank.

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