Wednesday, 25 March 2015

WARM UP (9 minutes or less)
2 rounds:
300m Run
10 Air Squats
20ft Seal Walk
10 Back Extensions

CONDITIONING
1) EMOM for 10 minutes (5 rounds), alternate between:
1st minute:  7 Power Cleans, 135/95# + 30 Double Unders
2nd minute:  7 Chest-to-Bar Pull Ups + 7 Wall Balls, 30/20#

- Rest 5 minutes, then:

2) EMOM for 8 minutes (4 rounds), alternate between:
1st minute:  5 Overhead Squats, 135/95# + 30 Double Unders
2nd minute:  5 Box Jumps, 40/30” + 7 Wall Balls, 30/20#

- Rest 5 minutes, then:

3) EMOM for 6 minutes (3 rounds), alternate between:
1st minute:  3 Power Snatches, 135/95# + 30 Double Unders
2nd minute:  3 Muscle Ups + 7 Wall Balls, 30/20#