Strength

1) Every 45 seconds for 7:30 (22 total reps):

• 2 Deadlifts @ 60% Bar Weight (335lb)

2) Bench Press:
1X5 @ 85%, (245)
1X3 @ 90%, (255)
1X3 @ 95%, (275)
2X3 @ 100% (285, completed all sets)
– 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) @ 205lb
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.

• Missed some of the clean and jerks. This really gased me.

Midline

1a) 2X25 UB GHD Situps – rest 45 sec.
1b) 2X15 TTB – medium/heavy, rest 45 sec.