Thursday March 10, 2016

A. Front Squat, 82%, 2 reps x 5 sets or Speed Deadlift, 60%, 3 reps x 8 sets, rest 60-90 seconds between each set for squats or 30 seconds between each set for deadlifts.

     - 235, 240, 245, 245, 245

B1. DB Tripod Row, 8-10 reps x 4 sets, rest 1 minute between sets.

     = 70#

B2. Kipping Handstand Push-Ups, 10-12 reps x 4 sets, rest 1 minute between sets.

     - 12, 12, 12, 10

+

C. On the Minute, Every Minute x 20 Minutes of the following:

Minute 1: 5 Shoulder to Overhead @ 115 + 25 Double Unders

Minute 2: 30 Seconds Row

Minute 3: 5 Overhead Squats @ 115 lbs + 8 Toes to Bar

Minute 4: 30 Seconds Assault Bike

Minute 5: 5 Hang Power Cleans  115 lbs + 25 Double Unders