Open Week 3 Day 1

3/9/15

1.  Primer
500m Row
25 empty bar thrusters
15 pullups

2.  MetCon
8 min AMRAP
24 DU (UB)
8 Front Squats @105#
4 MU Bar MU with green band

3 rounds + 8 FS

3.  Oly
Every 35 seconds for 8 sets @80% of 1RM PC + 5# from last week
1 Power Clean-drop weight- 1 Squat Clean @130# (125# last week)

4.  Interval Work
15-12-9                9:27
Cal assault bike
Strict HSPU (15,6/6, 5/4)
Rest 1 minute
15-12-9               9:45
Cal assault bike
Thruster @75#65# (10/5, 8/4, 9)
Rest 1 minute
15-12-9                12:10
Cal assault bike
C&J @95#75# (5/5/5, 6/6, 5/4)

Total Interval Time- 34:48
Total workout time- 1:33:00

Average HR- 131, Peak HR- 172, Min HR- 69, Total cal- 933