3/23/13 - SATURDAY

WARM-UP
Jog 800 meters
Mobility
DU - 100
Ab Wheel - 20
PVC Leg Pass Throughs - 12
30" Box Jump - 12
65 lb Power Snatch - 12

CONDITIONING
Complete for Time
70 lb KB Swing - 40
24" Box Jump Burpee - 12
Pull-up - 30
24" Box Jump Burpee - 12
95 lb Power Clean & Jerk - 20
24" Box Jump Burpee - 12
315 lb Deadlift - 10
24" Box Jump Burpee - 12
Toes 2 Bar - 20

ASSISTANCE
L-Sit - 1 min
DB Shoulder Complex - 2
45 lb Weighted Ab Plank - 1 min
DB Shoulder Complex - 2
Sit-up - 100
DB Shoulder Complex - 2

Note: DB Shoulder Complex = Lateral Raise - 15-20, Reverse Flies - 15-20, Press - 15-20