1-29-15

STRENGTH – Squat Snatch 6x 65% – 1 every 30 sec 1 min break 4x 1 EMOM at 75% 4x 1 EMOM at 85%

CONDITIONING (5x) 5 Snatch (95/65) 10 Toe to Bar 15 Wall Ball

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest