140508 ~ Shanke is Back

Strength:

EMOM x 14 min alternating

a. "Shankle Complex"

3 - Clean High Pull (from hang)

1 - Hang Squat Clean

2 -  Split Jerks

**Increasing weight**

b. 5 Strict Pull Ups + 5 Strict T2B

** If strict Pullups are easy, complete C2B.  If C2B are easy...time to weight it up!**

Conditioning:

"4 x 5 min of Fun!"

Complete each for time:

5 min AMRAP or 80 Wall Balls  (20/14#) - Which ever comes first

At the 5 min mark....

5 min AMRAP or 60 Burpee Box Jumps (24/20") - Which ever comes first

At the 10 min mark...

5 min AMRAP or 40 Power Cleans (165/110#) - Which ever comes first

At the 15 min mark

1200 meter Run, or run as far as possible in 5 minutes -Which ever comes first

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

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