Saturday, 4/9/16

1) Conditioning

70 KB Clean and Jerks* (53/35; 44/26; 35/18)

60 Box Jumps (24/20; 20/16); Step Ups (24/20; 20/16)

50 Chest-to-bar Pull-ups; 25 Chest-to-bar Pull-ups; 25 Pull-ups; 50 Jumping Pull-ups

40 Handstand Push-ups; 20 Handstand Push-ups; 1 Minute of Handstand hold+40 Push-ups; 40 Push-ups

*One KB, split the reps across the 2 arms however you please

2) Strength

EMOM 10

1 Clean and Jerk @ 80% 1 RM

3) Interval (Extra Credit)

Running clock to 12:00

0-5:00

Run 800m

Max Deadlifts in remaining time (275/185; 225/155; 185/125; 135/95)

5:00-7:00

Run 800m

Max Pull-ups in remaining time; Max Jumping Pull-ups in remaining time