Friday October 14th, 2016

Strength

A1. 5 x 5 Speed Back Squats @ 21×1 Tempo

  • 2 second lower to bottom, 1 second hold at bottom, get back up as fast as possible. Start @ 40% max Back Squat. Build as long as you are fast.

A2. 5 x 5 Tall Box Jumps

  • As high as possible.  Two foot takeoff (no stepping into box), step down from top.

Conditioning

“Ogar”

Rx’d:

14 minute AMRAP:

  • 3 Power Snatches (135#/93#)
  • 1 Muscle-up (bar or rings)
  • 12 Wall Balls (20#/14#)

Scaled:

14 minute AMRAP:

  • 3 Ground to Overhead (Snatch or Clean & Jerk)
  • 5 Pull-ups
  • 12 Wall Balls

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