Cycle 4 Day 9

2/6/15

1.  Primer
5 min AMRAP
40 DU
10 OHS @55#

3 Rounds

2.  MetCon
15 min AMRAP
15 S2O@75# 55# (UB)
12 Alternating Pistols
9 T2B (5/4 or 6/3)

5 Rounds+15 Reps

3.  Olympic Lifting
Every other minute for 5 rounds:
5 Touch & Go Squat Snatch 70-80% (91-104#)
5 @ 55/65/75/85/95#  missed rep 5

4.  Interval Work
5 Rounds:
20 KBS @53# 35# (UB)
20 Cal Row
1 min. Rest

2:39/2:30/2:34/2:35/2:29
Total Time- 17:07

5.  Bitch Work
5 Rounds:
16 Cal on Assault Bike
1 min Rest
2:07/2:13/2:18/2:12/2:13