March 17th, 2014

a. Back Squat @ 30X1 3, 2, 1, 3, 2, 1 – Second wave heavier then first rest 3 minutes b/t
175, 185, 195, 185, 195, 205
b. Squat Clean build to a tough in 10 minutes
185
+
14 Min AMRAP Open Pace
50 Burpees – No push up burpee box jump over if shoulder is bothering you
100 WBs 10ft 14#
10 MU – If first one hurts shut it down

1 round + 9 burpees

+
5 Min AMRAP
3 Clean and Jerk @ 95#
3 GHD Sit Ups
Each round increase reps by 3

round of 12reps of c & j

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