Sat 12DEC15

AM
A) AD 3 Min @90% Aer
Rest Walk 1 Min
X 8
– Rest 5 Min After 4 Sets

51-53 RPM

PM
A) Hang Clean
Build To 305# In 15 Min

– Easy.

B) Front Squat
@20X1 – 5 Singles In 8 Min – FAST Build And Low Reps

275, 300, 315, 330, 345
– Easy.

C) 3 Min 80% High Tempo:
AD 1 Min
DU’s 30 Sec
AD 1 Min
DU’s 30 Sec

Rest 3 Min

FT – AER High Tempo:
10,8,6,4,2
Kipping HSPU
KBS Tough
GH Sit Up

Rest 3 Min

Row 1K @ Best 5K Pace

Rest 3 Min
X 3 Sets

AB: -/11/10 cals
DU: 32/42/36
AB: -/9/9
DU: 35/43/42

FT: 5:10/ 5:05/ 5:08

Row: 3:40.1 (1:50.1 pace)/ 3:40.0 (1:50.0 pace)/ 3:39.3 (1:49.7 pace)

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