11/14/16

AM
Assault Bike
8 minutes @ 275+ watts
2 minutes rest x 2 sets
Done. (93 cals, 90)
+
20 minutes mobility
Done.

PM
A. Snatch (from full extension) 7 x 1 rest 90 seconds (all at 75# or heavier)
70#, 70, 75, 75, 80, 85, 85

B. Drop Snatch 7 x 1 rest 2 minutes - (pause 2 seconds in bottom) *70# or heavier* 70#, 75, 80, 80, 80, 85

C. Deficit Halting Snatch Pull to Knee (1 second pause) 7 x 1 rest 2 minutes (stand on 45# plate) @ 215# or heavier
215#, 220, 220, 225x4

D. Front Squats 1 rep Every 90 Seconds x 15 minutes (10 sets) @ 92-95%
220#x2, 225#

E. Reverse Hyper - 3 x 12-15 reps @ 150# total rest 1 minute
Done. 180# 15 reps

+
Rope sled pulls 135#, sled pulls 225#
+
Ab wheel
+
500m sandbag bear hug carry 80#