Saturday 130216

Strength
back squat (LB or HB): 30 minutes to 1RM

rest 10 minutes

Conditioning/Strength
With a running clock:

On the initial minute:
Every 30 seconds for 6 minutes (12 sets):
pause front squat @ 13X1 tempo, heavy as possible

On the 10th minute:
2 minute ME hspu

On the 15th minute (men: 7 minute cap/ women: 9 minute cap):
3 rounds:
15 dumbbell squat snatch right arm @ 35# (men & women use same weight)
15 GHD sit-ups
15 dumbbell squat snatch left arm @ 35#
15 toes to bar

On the 25th minute:
2 minute ME muscle ups

On the 30th minute:
run 800 meters OR bike (AD) 1.5 miles

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