Friday 18/12/15

AM
5 Rounds:
Ski Erg 500m
70 DU
Row 500m
Rest 2 mins
Go at 85% effort.

= Time / Ski / Row / Av/Max HR
1. 4.34 / 1.48.2 / 1.44.6 / 162/174
2. 4.31 / 1.48.1 / 1.44.5 / 165/176
3. 4.35 / 1.48.2 / 1.44.4 / 165/178
4. 4.30 / 1.48.2 / 1.44.3 / 166/175
5. 4.33 / 1.47.7 / 1.44.0 / 168/178

MD
A. EMOM 8′: 3 depth drop from 12″, rebound onto 20″. Focus on extension.
B. Build to max Clean and Jerk in 10 min = 142.5 (pussied out of 147.5 5 times.)
C. Clean and Jerk – 5×1 Rest 2 mins (90%) = all at 128 + 1 extra
D. Front Squat – Build to 1RM (No pauses) = 152.5 PB
E. Front Squat – 6×1 @90% of D = all at 137.5

PM
5-4-3-2-1
Power Snatch @ 90kg = no misses, fast singles.
B/W each round run 200m
= 6.23

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Friday 18/12/15

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