Friday, 7/1/16

1)Conditioning

5 Rounds

12 Ring Dips; 6 Ring Dips; 12 Jumping Ring Dips and Descents; 12 Jumping Ring Dips

12 Chest-to-bar Pull-ups; 6 Chest-to-bar Pull-ups; 12 Jumping/Banded Chest-to-bar Pull-ups; 6 Jumping/Banded Chest-to-bar Pull-ups

12 Deadlifts (185/125; 155/105; 125/85; 95/65)

2) Strength

5×3 Overhead Squats

Start @ 80% of Snatch 1 RM and climb

Complete in 15:00

Use Rack

3) Conditioning

Run 800m; 600m; 400m

Rest 2:00

Run 400m; 300m; 200m

Rest 1:30

Run 200m