Tuesday, 4/12/16

1) Conditioning (Benchmark)

Open 14.2

As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, (95/65; 80/55; 65/45; 50/35)

10 Chest-to-bar Pull-ups; 10 Pull-ups; 10 Jumping Chest-to-bar; 10 Jumping Pull-ups

If you complete all reps in 3 minutes, rest for remainder and move on to 3:00-6:00–reps go up to 12.  If you complete 3:00-6:00, move on 6:00-9:00–reps go up to 14.  Keep following pattern until you do not finish 2 rounds in 3 minutes.  

2) Strength

4×1 High Hang Snatch (from pockets)–65-80% of 1 RM

4×1 Snatch–85-95% of 1 RM

3) Interval (Extra Credit)

a) 5 Rounds

9 KB Swings (53/35; 44/26; 35/18)

3 Bar Muscle-ups; 3 Jumping Bar Muscle-ups; 6 Jumping Chest-to-bar; 3 Jumping Chest-to-bar

Rest 1 Min

After 5 rounds, Rest 3 min, then:

b) 50 Ab-mat Sit-ups; 30 Ab-mat Sit-ups

Score 1: Time for 5 rounds

Score 2: Time for 50 sit-ups