Tue 30AUG16

AM
A) 3 RFT:
AB 1 mile
20 burpees
– KEEP this aerobic, feel good the entire way, push enough to get breathing up.

11:36

AB: around 67 rpm. Sub 2:30 every round
Burpees: steady

B)Overhead Prep #1: 10 min

Done.

PM
A)Hang Snatch: 1 rep – every 90 sec x 6 sets – FAST build, feel fast and snappy

155, 175, 190, 205, 220, 235

B)Back Squat
6 sets:
2 @80%
2 @82.5%
2 @85%
2 @87.5%; rest as needed

370, 385, 395, 405

C)- ALL performed @high effort:
5 min amrap:
6 pHSPU – unbroken
AB 15 cals

rest 3 min

5 min amrap:
30m HEAVY sled drag
5 sand bag C&J

rest 3 min

5 min amrap:
Row 1k
75 WB – 30#

3 + 7

4 + 15m
* 225 + sled loaded
* 80# sand bag

32 wall balls
* Row: 1:45 pace. Off at 3:31
* WB: 20/12

D) AB 15 min EASY

On there now.

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