Baseline:

10 rounds of…
- 10 sisters (25#)
- 5 pushups
- 10 jumping jacks
- 5 8-count bodybuilders

Work Capacity:

On the minute for 12 rounds…
- 3 x Power Cleans – (http://youtu.be/ssEvAIEfkHs)
- 3 x Hang Squat Clean – (http://youtu.be/CvIMGrMYwH4)
- 3 x Push Press – (http://youtu.be/gTu8QWrLtUM)

*** Round 1 – 3 – 85#
*** Round 4 – 6 – 95#
*** Round 7 – 9 – 105#
*** Round 10 – 12 – 115#

Strength:

10 – 8 – 6 – 4 – 3 – 3 – 3 – Overhead Squat

Chipper:

20 x O/H Squat @ 80% of 3RM
100 x 2 count mountain climbers
20 x Pullups
100 x Lunges

Durability:

35 minutes on the eliptical