20161206

20161206:

Front Squat: 4x5x70

Then,

3:00 AMRAP:
21 Calorie Row
15 Power Cleans (115/85#)
Rest 3:00
3:00 AMRAP:
18 Calorie Row
12 Power Cleans (135/95#)
Rest 3:00
3:00 AMRAP:
15 Calorie Row
9 Power Cleans (155/105#)

Comp:
1. Conditioning
3:00 AMRAP:
15 Calorie Bike
15 Power Cleans (115/85#)
Rest 3:00
3:00 AMRAP:
12 Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
3:00 AMRAP:
9 Calorie Bike
9 Power Cleans (155/105#)

2. Gymnastics Conditioning
20:00 EMOM:
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU – you choose the deficit

3. Midline Conditioning
3 RFT:
800m TrueForm Run
50 GHDSU

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