Strength:
15 minutes to make up strength work
Conditioning:
In teams of two, complete the following:
1,000m row (split any way)
-then-
20 rounds of “Cindy,” alternating each round:
Every minute, on the minute, the team must complete a total of 2 clean and jerks (135/95) or 8 kettlebell swings (53/35).
Strength
15 minutes to establish a 3 repetition maximum power snatch
Conditioning
9 Minutes, as many rounds as possible:
Today is Dustin’s last day with us before he heads west to begin his new career with Facebook. Get in here and see him off in style!
Strength
Establish a 10 repetition maximum front squat
Conditioning
“DC”
For time:
Run 1 Mile
then,
Apportion any way:
Run 1 Mile
Ready to go!
Strength
2 repetition maximum (perfect form, back and shoulders tight and in extension) clean deadlift with 2 count pause below (at patella) and two count pause above (at hang) the knee, then 2×2 @ 90%
Conditioning
12 minutes, as man rounds as possible:
Strength
Establish a 10 repetition maximum high-bar back squat, then 10@-5%, 10@-10%.
Conditioning
For time:
100 kettlebell snatches (53/35)
Every minute on the minute including the first, perform 6 split jumps
Cash Out
Hamstring Mobility
