29/02/2016

Strength:

1: 10 Rounds – Every 2 minutes, perform:

-2x Back squat (85-90% 1 RM) + 1x max height box jump

*Hit the box jump as soon as you re rack the weight.

*Also, for the 10 doubles at 90%, things are going to get emotional. If you start to miss, drop the weight to 80% and continue on.

Work Capacity:

1) Complete as many reps as possible in 15 minutes of:

-5x power clean (60kg/42kg)

-10x box jumps (24in/20in)

-15x wallball (20#/14#) o thrusters 42 kg

2) At the 15 minute mark, perform:

-1 rep max thruster

*Five minute time cap. Bar must be taken from the floor.

Core: 3 rounds:

-12x reverse hyper (AHAP)