Thursday, 3/24/16

1) Conditioning

7 min AMRAP

3-6-9-12-so on

Power Snatches^ (75/55; 65/45; 55/35; 40/25)

Bar Facing Burpees*

^Be careful with the light plates bouncing all over the garage.

*Must jump off and land on two feet

2) Strength

FS: Front Squat (4-4-4-3-4-4)

1×4 – 60%

1×4 – 70%

1×4 – 80%

1×3 – 90%

2×4 – 90%

3) Interval (Extra Credit)

6 Rounds

9 Chest to bar pull-ups; 3 Chest to bar+6 pull-ups; 6 Pull-ups; 9 Pull-ups (banded)

3 Handstand Push-ups; 3 Handstand Push-ups w/ no plates for hands and 45 lb plate under ab mat; 1 wall kick up+6 chest to deck push-ups; 3 chest to deck push-ups

Rest 1:00