Tuesday, 3/15/16

1) Conditioning

42 Min Running Clock

21 Min AMRAP:

3 Deficit Handstand Push-ups (6″/4″); 3 Handstand Push-ups; 10 sec. Handstand hold; 6 Push-ups

13 Hang Power Cleans (95/65; 80/55; 65/45; 50/35)

74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders

21 Min AMRAP:

3 Squat Snatches (95/65; 80/55; 65/45; 50/35)–if you don’t have flexibility to do overhead squats, do 3 Power Snatches+3 Front Squats.

13 Burpees Over Barbell

74 Double Unders; 14 Double Unders+60 Single Unders; 74 Single Unders; 40 Single Unders

2) Strength Conditioning (Extra Credit)

5 Rounds

Min 1: 5 Strict Chest-to-bar Pull-ups+Max Thrusters in remaining time

Min 2: Rest

Total Score=Reps

Strict Chest-to-bar; Strict Pull-ups; Strict Chest-to-bar (banded)

Thrusters (135/95; 115/80; 95/65; 65/50)