May 30, 2014

A.

5 sets of:

Power Jerk + Jerk

B.

Front Squat

70% x 3 x 2

75% x 3 x 3

C.

“Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:

4 Minutes of Rowing on Concept 2 (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (barbell starts from a rack)

(Ladies, perform these at .75 x Bodyweight)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(bar must start from the floor – no racks for this portion)