09/03/13

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Strength

12 minutes to work to a heavy Hi-Hang Snatch

*Notes: Do not work to a maximal attempt. Focus on speed under, and perfect attempts. NO MISSES.

Conditioning

3 rounds for time of:

Run 400m
15 Thrusters (115/75)
15 C2B Pull-ups

Midline

1a) 2x 15 GHD Situps
1b) 2x 15 GHD Back Extensions

– OR –

1a) 2×30 ABMAT Situps
1b) 2×30 ABMAT Back Extensions