Wednesday, 4/20/16

1) Conditioning

4 Rounds

21 KB Snatches (53/35; 44/26; 35/18)

15 Toes to bar; 8 Toes to bar; 15 Knee Raises; 8 Knee Raises

9 Handstand Push-ups; 3 Handstand Push-ups; 10 sec handstand hold+9 Push-ups; 10 sec plank hold+9 push-ups

2) Strength

0:00-1:30 Max L Pull-ups; Max seconds of L-hold hanging from pull-up bar

1:30-3:00 Rest

3:00-4:30 Max Strict Chest-to-bar Pull-ups; Max banded Chest-to-bar Pull-ups

4:30-6:00 Rest

6:00-7:30 Max Strict Pull-ups; Max banded Strict Pull-ups

Record score for each set 

3) Interval (Extra Credit)

Interval “DT”

4 Rounds

12 Deadlifts (155/105; 130/85; 105/70; 80/55)

9 Hang Power Cleans (155/105; 130/85; 105/70; 80/55)

6 Push Jerks (155/105; 130/85; 105/70; 80/55)

Rest 1:00