Cycle 4 Day 12

2/10/15

1.  Warm-Up
Slow 8 min AMRAP
15 Empty Bar Thrusters
10 Ring Dips (with band)

3+15

2.  MetCon
3 Rounds:
21 T2B 21 GHD Situps
21 OHS @65# (UB)

Time- 8:27

3.  Olympic Lifting
Every 2 minutes for 5 rounds:
5 Touch & Go Squat Cleans @65-75% (110-127.5# of 170# 1RM)
5 @105/105/105/105/105#

4.  Interval Work
5 Rounds:
20 Alternating Pistols
20 Alternating DB Snatch @50# 30#
20 Cal Row

Rest 90 seconds

3:54/3:55/4:04/4:02/3:43

Total Time- 25 minutes

5.  NO