Strength & Endurance

Warm-Up Quick before Faculty meeting...

2 Sets:
12 TnG Snatch-Grip DL
60s Rest
12 TnG Hang Power Clean & Jerk
60s Rest
12 TnG Hang Power Snatch
60s Rest
24 Box Jumps (8 Step-Ups, Step-Downs + 8 Jump Up, Step-Down + 8 Jump Up, Rebound)
~ REST AS NEEDED between sets
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BODYWEIGHT PUSH-PULL (w/ Weights)
25# DB for Bar Dips & Pull Ups
45# Plate on Back for all Pushes
Bar Dips
Pull Ups
Chins
Diamonds
Wide Pull Ups
Chair Dips
Narrow Chins
Wide-Grip Push Ups

Daliege ~ 165 S-GDL / 115 HC&J / 95 PS / BJ done (1 Rnd and had to go)
tb ~ 2 Rnds 165-115-95+BJ / 161 for BW Push Pull
Bar Dips - 21 (25# DB)
Pull Ups - 15 (25# DB)
HR Push Ups - 25 (45# Plate)
Chins - 13 (25# DB)
Diamonds - 16 (45# Plate)
Wide Pull Ups - 10 (25# DB)
Chair Dips - 35 (45# Plate)
Narrow Chins - 12 (25# DB)
Wide Push Ups - 15 (45# Plate)