Saturday, 3/26/16

1) Conditioning

20 Front Squats (135/95; 115/80; 95/65; 70/50)

20 Bar Muscle-ups; 10+Bar Muscle-ups+10 Jumping Bar Muscle-ups*; 20 Jumping Bar Muscle-ups*; 20 Jumping Chest-to-bar pull-ups*

30 Back Squats (135/95; 115/80; 95/65; 70/50)

30 Toes-to-bar; 15 Toes-to-bar+15 Knees Raises; 30 Knee Raises; 15 Knee Raises

40 Deadlifts (135/95; 115/80; 95/65; 70/50)

40 Pull-ups; 20 Pull-ups+20 Jumping Pull-ups*; 40 Jumping Pull-ups*; 20 Jumping Pull-ups*

Run 800m; Run 600m; Run 400m

40 Pull-ups; 20 Pull-ups+20 Jumping Pull-ups*; 40 Jumping Pull-ups*; 20 Jumping Pull-ups*

40 Deadlifts (135/95; 115/80; 95/65; 70/50)

30 Toes-to-bar; 15 Toes-to-bar+15 Knees Raises; 30 Knee Raises; 15 Knee Raises

30 Back Squats (135/95; 115/80; 95/65; 70/50)

20 Bar Muscle-ups; 10+Bar Muscle-ups+10 Jumping Bar Muscle-ups*; 20 Jumping Bar Muscle-ups*; 20 Jumping Chest-to-bar pull-ups*

20 Front Squats (135/95; 115/80; 95/65; 70/50)

*Set box so that the bar is 6 inches above head when standing; fully extend arms at the bottom of every rep.

2) Strength

3 Sets of Power Clean+Push Jerk

3 Sets of Clean+Split Jerk

Go for 1 RM Clean and Jerk (Benchmark)

3) Conditioning (Extra Credit)

AMRAP 8 Min

Odd: Max Handstand Push-ups; Handstand hold for 10 sec+max hand release push-ups; Max hand release push-ups

Even: Max Ring Muscle-ups; Max Jumping Ring Muscle-ups*; Max Pull-ups in 30 sec.+Max Ring Dips in 30 sec.; Max Jumping Pull-ups in 30 sec.+Max Jumping Ring Dips^ in 30 sec.

Score is total reps

*Set rings 6 inches above your head and fully extend arms at the bottom of each rep

^Set pull-up bar 6 inches above head, set rings 6 inches above palms when arms are relaxed at side