Monday, February 15, 2016

1) Strength Max

Find 3 RM Touch and Go Clean and Jerk (All levels)

You cannot pause anywhere (floor, front rack, overhead) for more than a second.

 

2) Conditioning

8 Rounds

18 Air Squats (15; 12; 9)

9 Pull-ups (6); 9 Banded Pull-ups (6)

 

3) Interval (Extra Credit)

EMOM 12 min

Min 1: 100 m run (Scale to whatever takes 20-30 seconds running relatively hard)

Min 2: 20 Wall Balls (20/14; 14/10); 15 Wall Balls (14/10; 10/6)

 

4) Gymnastics/Strength (Extra Credit)

E2MOM 16 min

Sets 1, 3, 5, 7: 1 Squat Snatch (70% and try to work up); 1 Power Snatch+Overhead Squat; 1 Power Snatch

Sets 2, 4, 6, 8: 15 Toes to Bar (10); 15 Knee Raises