January 16, 2014

1/16

A. Strict Press - 4 @ 75%, 4 @ 75%, 4 @ 75% rest 2 minutes-

65lbs

B. Squat Snatch - Build to a tough single in 12 minutes -- 3 reps @ 80% of what you hit

100lbs

80lbs hit 1 and missed 2 

my back was vey uncomfortable 

C. Clean & Jerk - Build to a tough single in 12 minutes -- 3 reps @ 80% of what you hit

95lbs

didnt do the 3 

+

5 TNG C&J 95#

30 second Assault Bike Sprint

rest 4 minutes x 4

didnt do this part back was shot

2 minutes Max calories Assault Bike

12 calories

rest 6 minutes

2 minutes Max calories Rower

29 Calories