30/1/16 (Saturday)

A. Conditioning

For Time

(Time cap 25min)

5km Rowing

B. Olympic Strength

Option 1: Build a 2 rm Clean
Option 2: Build a heavy 2RM Clean from Blocks (in case your back is sore)

C. Conditioning

Amrap 5 min

5 Bar Muscle ups or (6 Ring Dips)
8 Squat Cleans @ 65%

D. Finisher

300 du * every time you brake 50mt Heavy Farmer walk or 50mt 30kg/20kg Sled push

or

100 Swings * every time you brake 50mt Heavy Farmer walk or 50mt 30kg/20kg Sled push