Monday, 2/29/16

1) Strength (Benchmark)

1 RM Bench Press

2) Conditioning

AMRAP 12 Min

3-6-9-so on

Snatches (95/65; 80/55; 65/45; 50/35)

Toes-to-bar; Knees to Elbow; Knee Raises; Sit-ups

3) Interval (Extra Credit)

3 rounds

9-6-3

Front Squats (155/105; 125/85; 100/70; 75/50)

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

Rest 2 min

4) Strength Conditioning (Extra Credit)

4 Rounds

6 Overhead Squats (155/105; 125/85; 100/70; 75/50)

6 Strict Chest-to-bar Pull-ups; 6 Strict Pull-ups; 4 Strict Pull-ups; 8 Strict Pull-ups (banded)