Friday 2/12/2016

A.  Active Warm-up

1000m Row

50 GHDSU

50 Back Ext

B.  Olympic Lifting

Power Clean + Front Squat   + Split Jerk (1+3)

1 - 1 - 1 - 1 - 1

C.  Metcon

21-18-15-12-9-6-3

Thruster 95/65

Bar Facing Burpee

D.  Strength Conditioning

21 Bench Press @BW

200 Double Unders

15 Bench press

150 Double Unders

9 Bench Press

100 Double Unders

 E.  Conditioning 

50 cal Assault Bike

40 Deadlifs 185/125

30 Box Jumps 30/24

20 Hang Snatch 135/95