20170131

20170131:

Front Squat: 3×70, 3×80, 2×85, 3x1x90

Then,

3:00 AMRAP:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
3:00 AMRAP:
18 Deadlifts (185/135#)
18 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
3:00 AMRAP:
15 Deadlifts (225/155#)
15 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
3:00 AMRAP:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining

Comp:
1. Run Conditioning
3 Rounds:
4x200m Run
:20 Rest
*Rest 1:00 between rounds

2. Gymnastics Conditioning
6×12 Strict HSPU
Rest 1:00 between sets

3. Barbell Conditioning
10:00 EMOM:
Mins 1-5: 3 Snatches (225/155#)
Mins 6-10: 6 Clean & Jerks (225/155#)

4. Conditioning
A. 3:00 AMRAP:
15-12-9 Deadlifts (225/155#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
B. 3:00 AMRAP:
12-9-6
Deadlifts (275/185#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
C. 3:00 AMRAP:
9-6-3
Deadlifts (315/225#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
D. 3:00 AMRAP:
7-5-3
Deadlifts (365/255)
Bar Facing Burpees
Max Cal Row in time remaining

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