Sat 11-15-14

A.
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%

B.
Five rounds for time of:
5 Bar Muscle-Ups
5 Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

This is inspired by part one of the second Kill Cliff East Coast Championship qualifier. Your goal should be to get through this in less than 5 minutes.

Rest exactly 5 minutes, and then…

C.
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)

Optional Additional Conditioning Session
Eight sets of:
220-Yard Sprint @ 80-85%
(if possible, run these barefoot on a football field; starting at one end line, sprint to the other, take a wide U-turn around the goal post and sprint back to the start line)
Rest 90 seconds

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