Cycle 4 Day 14

2/13/15

1.  Warm-Up
2k Row

Time- 8:42.9

2.  MetCon
60 Wallballs @14# (sets of 10)
15 DL @205# 155# (sets of 5)
40 Wallballs (sets of 10)
10 DL (UB)
20 Wallball (UB)
5 DL (UB)

Time- 10:56

3.  Olympic Lifting
Every 2:30 x 4 Rounds
6 Touch & Go Squat Snatches @70-80% (91-104#)
6 @65/75/85/90#  (4+2 on last set)

4.  Interval Work (2nd Session)
3 Rounds:
30 Hang Power Snatch @ 65# 55# (10/10/10)
20 HSPU (sets of 5)

Rest 2 minutes

Time- 18:28

5a.  Bitch Work
12 Rounds:
8 Cal Assault Bike with 30 sec rest
41/53/48/55/49/48/46/51/50/49/50/49/51 seconds