Monday, 3/14/16

1) Conditioning (Benchmark)

“Helen”

3 Rounds

Run 400m

21 KB Swings (53/35; 44/26; 35/15)

12 Pull-ups; 6 Pull-ups; 12 Pull-ups (Banded)

400m=Touching the telephone pole across the cul-de-sac at the top of the hill

KB Swing=arms in line with ears at top

Try to do the black level if possible as this is a benchmark workout.

2) Strength

In 20:00

5×5 Push Jerks

From Rack

Start @ 70% of 1RM Split Jerk and work up

3) Conditioning (Extra Credit)

6 Rounds

10 1 Arm* Overhead KB Lunges (Stationary) (53/35; 44/26; 35/15)

10 Burpee Box Jumps (24/20; 20/16); Burpee Box Step Ups (24/20; 20/16)

*Alternate arms each round