3-3-14

Strength

FS: 1 x 5 @ 60% , 1 x 4 @ 70% , 4 x 3 @ 80% , rest 60 sec don’t take longer than 15 min for this. Stay on the clock.

Skill

4 sets of:
A1) 6 alternating pistols, rest 90 sec
A2) 4 Deadlift: starting at medium load increase load each set to final heavy set of 4, rest 90 sec

*Again, don’t take longer than 15 min for this. Select your weights prior to starting and stick to the clock. Alternate between a1 and a2.

-then-

Conditioning:
AMRAP in 10 min:
3 Pullups
3 Thrusters (95/65)
3 Burpees Over Bar
*increase load by 3 each round to time cap. So, next round is 6, then 9, etc. If you are capable, do C2B pull-ups.

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