130423

Warmup: 3 rounds

Sit bar with 135lb on it on top of your knees in the bottom of a squat with back arched and chest up. This should help push knees forward in the bottom and stretch the ankles. Sit for 45 sec
Rest 15 sec
Bottom to bottom FS @95# x 10
Rest 15 sec
4-5 MU
Rest 15 sec

Olympic: CJ (all doubles are 2 cleans +1 jerk)
2@50%, 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@90%, 1@90%, 1@85%, 1@80%, 2@75%, 2@70%, 2@60%, 2@50%
EMOM
Percentages up through 90% complete 4 ring dips coming back down complete 5 abmat sit-ups


Conditioning:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

REST about 20 mins

Every other minute for 10 min: 15 cal airdyne + 8 burpee broad jumps for max distance

First night on night shift tonight. yikes. :( Trust God, Sarabeth, trust God!!