Friday 2.20.15

Essentials:
5 Sets
Bent Over Bar Bell Row x 5 reps
On the 3min Marks

Rest 3min

B.
3 Sets
Front Squat x 5@65%, 3@75%, 1+@85%
Tempo 32×1 (First two sets only)
On the 3min Marks

Rest 5min

C.
For Time:
Wall Balls x 15 reps
DB Push Press x 20 reps
Ring Pulls x 25 reps
DB Push Press x 20 reps
Wall Balls x 15 reps
*15min Cap*

Fitness:
5 Sets
Weighted Pull Up Cluster x 1.1.1.1.1
Rest 10sec between each rep
-or-
Chin over bar hold x 1min AMRAP
On the 3min Marks

Rest 3min

B.
3 Sets
Front Squat x 5@65%, 3@75%, 1+@85%
Tempo 32×1 (First two sets only)
On the 3min Marks

Rest 5min

C.
For Time:
Overhead Squat x 25 reps 115/75
Pull Ups x 25
Overhead Squat x 25 reps 115/75
*From the Ground*
*15min Cap*

Performance:
A.
Squat Clean
15min to Build to a tough single

Rest 3min

B.
3 Sets
Front Squat x 5@65%, 3@75%, 1+@85%
Tempo 32×1 (First two sets only)
On the 3min Marks

Rest 5min

C.
For Time:
Overhead Squat x 50 reps 185/115
*From the Ground*
*15min Cap*