Tuesday December 2 2014

Prep
5 min monostructural 
Plank Complex 
3x 
30 second bottom squat position 
30 second handstand hold 

Strength 
Pause Squats 
3x3 @ 70% with a 3 second pause in the hole 

Conditioning 
3 min AMRAP
3 Thruster 95/135
3 CTB pull ups 

Rest 2 min 

3 Min AMRAP
150m row 
6 Sit ups 

Rest 2 min 

3 min AMRAP
Clean and Jerk 95/135 

** Thruster and Clean and Jerk weight is the same 

Recovery 
Walk 3 min at an easy pace 
25 Banded air squat 
Bretzle- 2 min per side