3.5.16

Warm up

10 minutes: run 50 yards slow run 5 yards fast.

At 10 minutes: 

row 500 m+1 round of Cindy x 3

A) barbell club or:

20 min emom

1 power snatch+3 HSPU 

B) Conditioning(from Bergeron)

5 Rds of:

:40 of max rep Push Jerks, 135/95

:20 rest

:40 of max rep Burpee Box Jumps, 24.20

:20 rest

:40 of max rep Deadlifts, 225/155

:20 rest

:40 of max rep Bike for calories

Saturday, March 5th, 2016 at 8:07 am / Competitive