Saturday, 3/19/16

1) Conditioning

3 Rds

24 Overhead Squats* (135/95; 110/80; 85/65; 65/50)

24 Toes to bar; 12 Toes to bar; 24 Knee Raises; 12 Knee Raises

*If you don’t have the mobility for overhead squats, complete 24 PVC pipe overhead squats+10 Front Squats (with listed weights)

2) Strength

In 20:00

Bench Press

Work up to a heavy triple

Work up to a heavy double

Work up to a heavy single

3) Conditioning (Extra Credit)

18-12-6

Clean and Jerks (155/105; 130/85; 105/70; 80/55)

Strict Pull-ups; Strict Pull-ups (12-8-4); Strict Pull-ups (banded)

4) Conditioning (Extra Credit)

50 Ab mat sit-ups (40; 30; 20)

50 Chest to deck push-ups (40; 30; 20)