April 26, 2013

Strength:
1a) 7X5 Supinated Grip Pull Ups – Strict or Weighted, EOMOM
1b) 7X3 Bench Press – work up to heaviest possible, Superset w/ 1a

2. Power Clean
Deadlift
Deadlift Jump and Shrug
4 x 2 reps, increasing weight.
1 rep @210 PR

Endurance:
Run 4x400m.
Rest 1 minute

Conditioning (2 parts)
Part 1-
6 minute AMRAP of:
9 Pull ups
12 Hang Power Snatches @ 75/55
15 Pushups
No Rest
Part 2-
6 minute AMRAP of:
9 Toes to Bar
12 KB Snatch 1.5/1 pood
15 Wall Balls

6 rounds total + 27 reps