7-2-17

1. Warm-up
3 Steady Rounds:
10 Box Jump Overs 24/20″
10 Pull Ups
5 Squat Snatch 55

2. Conditioning
AMRAP 12 Minutes
5 Squat Snatch
95lbs
100′ Farmers Carry
Hex bar 205
(50′ out and back)

Snatch weight increases 20/10lbs per round.

Hit 5 at 155 in 6 attempts and got 50' of farmer carry.

3. Lift
Strict Press
10×1
As Heavy As Possible.

135,145,155,165,175, then 165 for 5 sets.

Happy with that, my goal was 165

4. Interval
AMRAP 10 Minutes
10 cals assault bike
20 Wallballs 30#
Rest :40

5 wb into 4th round