9/2/2016

-Warmup

400M row

Then

3 slow rounds

10 empty bar thrusters

10 push-ups

-Mobility

1 min benched shoulders

1 min pigeon

-Conditioning

"Kutschbach"

7 rounds for time

11 back squats 185/135 155/105 115/85

10 Jerks 135/95 115/85 95/65

*20 min time cap

Choose 1:

-Extra conditioning

5 rounds

10 BURPEES

Rest 30 secs

-Extra strength

3X2 clean pulls @ 1RM

3X5 clean grip deadlifts @ 1RM

-Extra skill

3 sets max ring dips

Do strict until you fail then kip until failure

Rest 2 mins between sets