Tuesday, 2/16/16

1) Strength

E2MOM 10 Min (5 sets)

6 Back Squats (Start at 65% and climb)

Do not spend more than one breath at the top of the lift

2) Conditioning

21-18-15-12-9-6-3

Snatches (75/55; 65/45; 55/35; 45/30)

Bar-facing Burpees (21-18-15-12-9-6-3); Burpees (21-18-15-12-9-6-3); Bar-facing Burpees (14-12-10-8-6-4-2); Burpees (14-12-10-8-6-4-2) 

 

3) Interval (Extra Credit)

4 Rounds

12 Deadlifts (155/105; 125/85; 95/65; 65/45)

9 Hang Power Cleans

6 Shoulder to Overhead

Rest 1:30

4) Gymnastics (Extra Credit)

AMRAP 8

10 Handstand Push-ups; 5 Handstand Push-ups; 10 sec handstand hold+10 hand release push-ups; 10 sec plank hold+5 hand release push-ups

20 pistols; 20 pistols standing on box; 20 pistols sitting on box; 20 lunges (alternating legs)