9/9/15

9/9/15

1. Strength (Start by :15)
5×5 Unbroken Hang Power Clean

2. Conditioning (Start by :40)
10 min AMRAP:
6 Power Cleans, (III-155/105, II-130/90, I-105/75)
12 Box Jumps, 24/20

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LEVEL III:
1. Strength (Start by :15)
3-Rep Max Jerk from blocks

2. Squat (Start by :30)
Work up to a heavy double Pausing Front Squat – 3 seconds at the bottom of each rep

3. Conditioning (Start by :45)
5 Rounds for time of
3 Burpee Ring Muscle ups – 6 inches above max reach
6 Hang Squat Clean Thruster, 165/115
200m Run
18 Cals on Rower

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EXTRA CREDIT FOR ALL:
Midline Accessory Work
5 rounds NOT for time of:
5 Ring In/Outs
10 Weighted Bench-Supported Hip Thrusts