Wednesday, 3/23/16

1) Conditioning

3 Rounds

5 Clean and Jerks (205/135; 170/115; 135/95; 100/70)

10 Wallballs (20/14; 14/10; 10/6)

10 Box Jumps (24/20; 20/16); 10 Step-ups (24/20; 20/16)

10 Wallballs (20/14; 14/10; 10/6)

10 Box Jumps (24/20; 20/16); 10 Step-ups (24/20; 20/16)

10 Wallballs (20/14; 14/10; 10/6)

10 Box Jumps (24/20; 20/16); 10 Step-ups (24/20; 20/16)

Cash Out: 800m run; 600m run; 400m run

2) Strength

EMOM 10 Min

1 Snatch @ 80% 1 RM

3) Interval (Extra Credit)

3 Rounds

20 Toes to Bar; 10 Toes to Bar; 20 Knee Raises*; 10 Knee Raises*

20 Deadlifts (185/125; 155/105; 125/85; 95/65)

Rest 1:30

*Hang from bar, knees reach hip level at top of movement, feet travel behind bar at bottom of movement