9 February 2015 9 February 2015
Monday 9 February 2015 '9 February 2015'

Athletic Conditioning

Squat
5 @ 75%, 3 @ 85%, M.E Reps @ 95%

Conditioning

3 rounds of Cindy
Run 400m
3 rounds of Cindy
Run 200m
3 rounds of Cindy
Run 100m
1 min max effort TTB

BBG:

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.

Conditioning:

Rest exactly 1:00 between #1 and #2.

1) 15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees
50 Thrusters 75/55#

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees
20 Thrusters 105/75#

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