12.14.16

BB CYCLING

Every 1:30 for 9:00 (7 total sets)-

3 T&G Power Snatches

@ 80% of max triple

Strength/GST:

1a) Paused Front Squats@ 80%

(3 count pause in bottom,

no bounce to stand) – rest 90 sec.

1b) 4X45 seconds Ring Support

Holds (hold lockout at finish

position of dip, palms facing out)

rest 90sec

Metcon:

30 min running clock

3 rounds for time of:

14 Hang Clean & Thrusters 135/95#

21 C2B Pull-ups

then put on HR monitor and allow

heart rate to drop to 150bpm.

With remaining time run out and

and back keeping heart rate at

155bpm.

Example: Run begins at 10:00

then run for 10:00 then turn around

and come back