Friday, 2/18/16

1) Conditioning (Benchmark)

Open 13.4

AMRAP 7 Min

3 Clean and Jerks (135/95; 105/70; 80/50; 55/35)

3 Toes to Bar; Knees to Elbows; Knee Raises; Sit-ups

6 Clean and Jerks

6 Toes to Bar

9 Clean and Jerks

9 Toes to Bar

So on..

 

2) Strength

E2MOM 20 Min (10 total sets)

At 0:00; 4:00; 8:00; 12:00; 16:00: 3 Touch and Go Deadlifts (Start @ 75% and move up)

At 2:00; 6:00; 10:00; 14:00; 18:00: 12 Strict Dips; 6 Strict Dips; 12 Box Dips; 6 Box Dips

 

3) Interval (Extra Credit)

3 Rounds

AMRAP 2 min

Max Burpee Box Jump Overs (24/20; 20/16); Max Burpee Box Overs (24/20; 20/16)

Rest 2 min

 

4) Barbell Cycling (Extra Credit)

4 Rounds

10 Thrusters (155/125/95/65)

Rest 1:30