Wednesday, 3/9/16

1) Conditioning

40 Burpees; 30 Burpees; 20 Burpees; 20 Burpees

120 Air Squats; 100 Air Squats; 80 Air Squats; 60 Air Squats

80 Double Unders; 20 Double Unders+60 Single Unders; 80 Single Unders; 40 Single Unders

60 Ab Mat Sit-ups; 50 Ab Mat Sit-ups; 40 Ab Mat Sit-ups; 30 Ab Mat Sit-ups

40 Power Snatches (75/55; 65/45; 55/40; 45/35)

20 Overhead Squats (75/55; 65/45; 55/40; 45/35)

2) Strength (Extra Credit)

a) Work up to 1 heavy* snatch

b) Work up to 1 heavy* strict press

*Heavy-the heaviest you can go with really good form.

3) Conditioning (Extra Credit)

5 Rounds

12 KB Swings* (53/35; 44/26; 35/18)

12 Chest-to-bar Pull-ups; 12 Pull-ups; 6 Pull-ups; 12 Jumping Pull-ups

*Top of swing=upper arms in line with ears