Open Week 2 Day 5

3/8/15

1.  Weakness Warm-Up
Run 1 mile
Time- 7:18 (4 laps)
Last time- 7:45

2.  MetCon
21-15-9
Hang Power Clean @95#85# (11/10, 8/7, 9)
Wallball @20#14# (11/10, 10/5, 9)
Time- 5:27

3.  Lift
6 Rounds with 1 minute rest
2 Front Squat + 1 Push Jerk @ 70% 1RM FS
2 @ 125/135/135/135/135/135#

4.  Interval Work
AMRAP 2:30 x 4
Row 500m (2:16/2:02/2:09/2:04)
Max rep over rower burpees (2/3/2/3)
Rest 90 seconds