Wednesday, 2/17/16

1) Conditioning

20 min AMRAP

15 Deadlifts (135/95; 110/75; 85/55; 60/40)

12 Chest-to-bar Pull-ups; 12 Pull-ups; 12 Chest-to-bar (banded); 12 Pull-ups (banded)

9 Shoulder to Overhead (135/95; 110/75; 85/55; 60/40)

45 Double Unders; 30 Double Unders; 60 Single Unders; 30 Single Unders

2) Strength

7×1 Clean and Jerks (Start at 80% and work up)

3) Conditioning (Extra Credit)

4 Rounds

12 Overhead Step-ups (Weight: 95/65; Box: 24/20) (Weight: 80/50; Box 24/20) (Weight: 70/45; Box 20/16) (Weight: 55/35; Box 20/16)

6 Strict Chest-to-Bar Pull-ups; 6 Strict Pull-ups; 6 Strict Chest-to-Bar (Banded); 6 Strict Pull-ups (Banded)

4) Midline (Extra Credit)

4 Supersets (Not for time, but try to stay moving)

20; 15; 12; 10 Ab-mat sit-ups

10 Good mornings (95/65; 80/50; 65/45; 50/35)