Friday 3.7.14

Strength:

1) Back Squat 20RM, weight should be in the 60%-65%range
Take a couple warm-up sets using the rep scheme 10-5-5 then go for your 20RM

2) OHS and Pull-up Warm-up, 3×3

Conditioning:

“14.2”

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats, 95#(65#)
10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats, 95#(65#)
12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats, 95#(65#)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

If you are being judged for the workout, please watch the following video on standards.

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