12-6-16


Strength 

Spend warm up time
5 x 1 hang clean up to a heavy single. NOT a max. 

-Then-quickly take 10 min. to find a 1 RM shoulder press.

Conditioning 

Rx’d 

With a running clock… 
0:00-5:00
1) 5 rounds of: 
:30 ME Assault Bike 
:30 Rest 

2) ME C2B Pullups for time (begin at 5:00) 
5:00 Cap (5:00-10:00)
3) 5 rounds of (begin at 10:00) 
10:00-15:00
:30 ME Assault Bike 
:30 Rest
*ADVANCED*

With a running clock… 
1) 10 rounds of: 
:30 ME Assault Bike 
:30 Rest 

2) 75 C2B Pullups for time (begin at 10:00) 
4:00 Cap 
3) 10 rounds of (begin at 14:00) 
:30 ME Assault Bike 
:30 Rest

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