8-25-17

1. Warm-up
Steady Through
20 Empty Bar Overhead Squats
20 Kettlebell Swings 1.5
20 Burpees to 6″ Target

3. Strength
Back Squat
3×3 @85%

185, 225 x 3 sets

2. Conditioning
For Time
25 GHD Sit Ups
15 Power Snatch 95/65lbs
20 GHD
15 Power Snatch
15 GHD
15 Power Snatch
10 GHD
15 Power Snatch

Time: 8:20
Snatch all 10-5. Ghd ub. Short transitions.

4. Bitch Work
7 Rounds:
Run 100m
Walk back to start slow for rest.

Got a hamstring quiver on the 5th rep and stopped.

5. Push ups
20 sets of 5

Time: 5:33