150519

Warm-up 10 minute row: 2419m, 2:04.0/500m

Warm-up
(No Measure)
400M Run
30 Air Squats
20 Pushups
30 Situps
20 Pushups
30 Air Squats

20 barbell OHS

Strength
Alternate between sets of overhead squats and strict toe to bar
Overhead Squat (3 Count Pause in bottom position)
5 @ 50% (65)
5 @ 55% (75)
5 @ 60% (95)
3 x 5 @ 65% (115)

Strict Toes-To-Bar (6 x 10)

No kipping; these are to be done in a slow and controlled manner.

then:
5 Rounds
10 Overhead Squats (95/63)
15 Pull-ups
250M Run
20 Min Cap


Time: 16:35 (2:42, 3:18, 3:23, 3:41, 3:38)