150417 ~ Annie + More!

Strength:

Shoulder Press:

1-3 Sets to find 5 RM (5 min cap)

then

Every 90s x 5 min

5 @ 90%

Front Squat:

Every 90s x 9 min

5 @ 50%

5 @ 60%

5 @ 70%

4 x 5 @ 75-80%

Conditioning:

With a 12 min running clock complete:

 Annie

50-40-30-20-10

DU's

AB Mat Situps

(Record Annie Time)

With time remaining on the clock:

ME Thrusters (135/95#)

Score = Total # Of Thrusters

Cash Out:

12 min goat practice...your choice!!

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