9-29-17

Back squat
3x3 at 75%
225

3 Rounds:
AMRAP 5 Minutes
30/18 Calories on Bike
10 Squat Cleans 165lbs
Max Calories on Bike in remaining time
Rest 3:00

20, 11, 9 cals

Got off bike at 1:34, 143, 1:42

Got back on with 1:07, :25, :20

9-28-17

4 Rounds:
12 Power Snatch 95lbs
12 Overhead Squats
12 Ring Dips

Time: 9:26
Ohs ub
Snatch ub then 11-1
Dips ub then 7-5, 6-6, 6-3-3

Splits: 1:30, 3:00, 2:30, 2:22

9-24-17

2. Strength
Strict Press
2×10
Then
3 Reps every 2:00 for 12 Minutes
AHAP

155
3,3,3,3,2,2

3. OLY
18min cap
3 rounds
21 push ups
15 Dball shoulder throws 100#
500m row

Time: 15:24

4. Bitch Work
3 Rounds:
Ski Erg 15 cal
Rest 90 sec

0:39, 0:36, 0:37