Tue 21MAR17

AM
A) 3 sets @80-85%:
Row 750m – 1:50 pace
12 bjsd – 36″
10m HS walk
AB 15 cals – 70 RPM
Rest walk 2 min

1. 6:12
2. 5:37
3. 5:31

PM
A)Front Squat @20X1 – every 2 min 2 reps building load x 8 sets – KEEP this FAST

225, 240, built by 10 to finish at 300

B1) Power Clean and Split Jerk: 5 reps Tng – 205#; rest 10 sec

All done around 25 sec and unbroken.

B2) Toes to Bar: 20 reps unbroken; rest 90 sec x 4

First 3 rounds unbroken. 4th round 8/4/2/singles.

Finished this couplet around 1:12 each round except the last set which I had to break on T2B. That round took 1:45.

Holy grip

C) 5 RFT:
10 DB thruster – 50#
55 DU

6:38

Shoulder burner.

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