11/23/2015

A. Clean + Hang Clean + 2 FS - 5 complexes to max 
185 - 205 - 225 - 235 - 240 

For the first three the hang clean was from above the knee, the last two were below the knee.

B. 20 Back Squats @ 225lbs for time - 1:18

5 Rounds
30 Wall-Balls 
20 Box Jumps
10 Chest to Bar Pull-Ups

16:58
Split the wall-balls up 30 - 30 - 20/10 - 20/10 - 10/10/10. Went unbroken on the C2B. 172BPM peak HR, 152 avge. Box jumps were a bit sketchy after all that squatting.

20min Assault Bike @ 150BPM HR

215 watt avge, 52RPM avge, 185 Cals, 154BPM avge, 169BPM peak