Cycle 4 Day 13

2/12/15

1.  Warm-Up
5 Rounds:
10 RDLs @65#
10 Cal Assault Bike

Time- 9:46

2.  Strength
Touch & Go DL
6 @65%, 5 @75%, 4 @85%, 1 @95%
6 @185#, 5 @215#, 4 @245#, 1 @265#
*Last week did the single @245#, today did 4 @245# but failed the single

3.  MetCon
10 min AMRAP
8 Power Cleans @105# 95#
4 1 Muscle Ups

3+8 (failed final MU attempt)

4.  Interval Work
15 minute AMRAP
2 Legless Rope Climbs (1 legless, 1 regular)
10 Push Jerks @95# 65/70/75/80#  (UB)

Rest 1 minute

*add 5# each round

4 rounds

5.  Bitch Work (2nd Session)
3 x 800m run with 3 minutes rest
3:24/3:23/3:34