Tuesday, 3/21/16

1) Conditioning

AMRAP 18 Min

200m Run

9 Pistols; Pistols Standing on Box; Pistols Sitting on Box; Air Squats

6 Squat Cleans (155/105; 135/85; 105/70; 80/55)

3 Ring Muscle-ups or 12 Pull-ups; 6 Pull-ups; 12 Pull-ups (banded)

2) Sprint

3 Rounds

12 Overhead Squats (95/65; 80/55; 65/45; 50/35)

24 Double Unders; 6 Double Unders+18 Single Unders; 24 Single Unders

3) Sprint (Extra Credit)

40 Shoulder to Overhead (135/95; 115/80; 95/65; 70/50)

Pick a weight you can do sets of 10 with.

Make sure you fully extend shoulders, hips, knees, and ankles at top.