Cycle 4 Day 19

2/20/15

1.  Warm-Up
21-15-9
Box Jump Overs
DL @75#

Time- 6:30

2.  MetCon
15 min AMRAP
12 Assault bike calories
15 SDHP @75#55# (UB)
3 Legless Rope Climbs

3.  Olympic Lifting
Every 2:30 for 3 Rounds:
7 Touch & Go Squat Snatch @70-80%
7 @65/75/85#

*last week 6 @85#, 4@90#

4.  Interval Work
20 min AMRAP
15 alternating pistols
12 S2) @105#75#
9 Barfing burpees
Rest 1 minute

Splits-2:56/2:54/2:56/3:03/3:00
5 Rounds total

5.  NO