Monday 5.12.14

Wake Up

3 Rounds

• 5 PVC OH Squat
• 5 PVC Hang Snatch
• 5 Renegade Row (no weight)
• 5 Heel Claps / T2B / K2E

Strength- 12 Minutes

Work Up to a HEAVY 1RM Back Squat.  Go for 5-10lbs heavier than the 3RM you did last Monday.  

-then-

6 Rounds – NOT FOR TIME

• 2 Back Squats @ 85% 1RM back squat
• 1 Seated Box Jump (28” / 24”)
• 2 PVC Reverse Lunge + Dislocate

Durability

3 Rounds – NOT FOR TIME

·         10 Weighted Sit Ups (45 / 25)

·         30/30sec side bridge

·         5L / 5R Kneeling KB Keg Lift (50 / 35)

·         10 Back Extensions