Wednesday, 7/6/16

1)Conditioning

5 Rounds

10 Shoulder to Overhead (135/95; 115/80; 95/65; 70/50)

20 Pistols; 20 Pistols Standing on Box; 20 Pistols Sitting on Box; 20 Step-ups

2) Strength

a) EMOM 6 min

1 Hang Squat Snatch @ 70% 1 RM

b) EMOM 6 min

1 Squat Snatch @ 80% 1 RM

3) Conditioning (Extra Credit)

3 Rounds

5 Ring Muscle-ups; 5 Jumping Ring Muscle-ups; 5 Ring Rows to Bottom of Dip; 5 Ring Rows

Rest 30 sec

Sprint 100m

Rest 30 sec

Sprint 100m

Rest 30 sec

25 Wall Balls (20/14; 14/10); 15 Wall Balls (14/10; 10/6)

Rest 30 Sec