2 February 2015 1 February 2015
Monday 2 February 2015 '2 February 2015'

Athletic Conditioning

Squat:
3 at 70%, 3 at 80%, Max Effort Reps at 90%
*Add 5lbs to Bench Press & Shoulder Press and add 10lbs to Squat and Deadlift then recalculate your numbers.

MetCon:
100 – Double Unders
80 – Air Squats
60 – Dips (on bench)
40 – Shoulder to Overhead (80/55)
20 – Pull-ups
10 – Cartwheels

*20 minute time cap

Daily WOD

BBG:

Rest 2:00 exactly between #1 and #2.

1) EMOM FOR 5:00 –

5 Power Snatches
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. If a fail occurs, down 10-20# and complete the remainder of the EMOM.

2) 1xME UB T&G Power Snatches @ 80% of heaviest weight used (for at least 4 reps) of #1.

Conditioning:

10:00 AMRAP at a conversational pace of:

25 6′ Target Burpees
25 Thrusters 65/45#

REST 1:00

5:00 AMRAP as fast as possible of:

10 6′ Target Burpees
10 Thrusters 95/65#

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