Saturday, 2/20/16

1) Conditioning

30 Back Squats (95/65; 75/50; 60/40; 45/35)

Directly into

3 Rounds

16 Overhead Squats (95/65; 75/50; 60/40; Hold PVC as high as you can for all reps)

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

Then 30 Back Squats (Same weight)

Directly into

3 Rounds

16 Hang Power Cleans (95/65; 75/50; 60/40; 45/35)

16 Handstand Push-ups; 8 Handstand Push-ups; 16 Hand Release Push-ups; 8 Hand Release Push-ups

2) Strength

E2MOM 12 min (Start at 70% and work up)

1 Hang Squat Snatch+1 Squat Snatch; 1 Hang Snatch+1 Snatch (Overhead Squat after each rep); 1 Hang Snatch+1 Snatch

3) Interval (Extra Credit)

4 Rounds

8 Power Snatches (135/95; 105/70; 80/55; 55/40)

20 Pull-ups; 12 Pull-ups; 20 Pull-ups (banded); 12 Pull-ups (banded)

Rest 2:00

4) Gymnastics (Extra Credit)

8 minutes

Odd: Max Muscle-ups; Jumping Muscle-ups

Even: Rest