140418 ~ 8RM Backsquat

Strength:

Backsquat:

12min to find a 8RM

Then..

Every 90s x 6 min (5 sets)

Bench Press

8 @ 67.5%

 Conditioning:

With a 10 minute running clock
15-12-9
Power Snatch, (135/95#)
Ring Dip
in the remaining time, AMRAP of:
Burpee Box Jumps (24/20”)
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

 Cash Out:

1.       Accumulate 90s in an “L” sit hold.  Use paralletts if possible

2.       5 Rounds:

10 Hollow Rocks + 10s Hollow Rock Hold

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