09/02/2016

Strength:

1: 8 Rounds (16 Minutes) – EMOM, perform:

-Odd minute: 5x touch and go Clean  push jerk (start at moderate weight and work up to max for 5 for the day)

-Even minute:  20 Pull ups

Work Capacity: Complete 50-40-30-20-10 reps for time of:

-Row (Calories)

-Wallball (9/6)

Conditioning: Complete 10 rounds of:

-30 second max effort Assault bike

-30 second rest/active recovery

*If you don’t have an assault bike, use a conditioning tool of your choice. This will progress in the following weeks to more work/less rest, so feel free to change between rowing, ski erg, bike, sprint, prowler, etc…just looking for a movement that you can take to threshold pace.