Saturday, 2/13/16

1) Strength

EMOM 12 Min

Odd: 3 TNG Power Snatch (Start @ 70% snatch max and move up as able), all levels

Even: Max reps in :30

Strict Bar Muscle-ups; Strict Chest-to-bar; Strict Pull-ups; Banded Strict Pull-ups

 

2) Conditioning

12 min AMRAP

3-6-9-12-so on

Overhead Squats (95/65; 80/50; 65/45; Use PVC Pipe and keep the bar as high as possible)

Chest-to-bar pull-ups; Pull-ups; Banded Chest-to bar; Banded Pull-ups

Box Jumps (24/20; 20/16); Step-ups (24/20; 20/16)

 

3) Interval (Extra Credit)

4 Rounds

12 Dips; 8 Dips; 12 Box Dips; 8 Box Dips

12 Thrusters (115/75; 95/65; 75/50; 55/35)

12; 9; 6; 3 Bar-facing burpees

Rest 2 min

 

4) Strength (Extra Credit)

Work up to heavy 4 TnG Deadlift

Get as heavy as possible with good form.  If form breaks down, stop.