Strength
1)
Every 45 seconds for 7:30 (22 total reps):
2
Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded
with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top
of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3
@ 100% – based off heaviest set from 121116, rest 90+ seconds.
Notes:
All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
Every
even minute for 10 minutes:
3
Clean & Jerks (full squat) @ 80%
Every
odd minute for 10 minutes:
15
Burpees
*This
effort should be scored by the amount of total time to complete all 5 sets of
Burpees.
Midline
1a)
3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.
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