“Life shrinks or expands according to one’s courage.” – Anias Nin

Workout of the Day for Friday 11/21/14

Strength
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 2-3 minutes between sets

Conditioning
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar

Barbell

A) Five sets of:
1 Hang Snatch + 1 Snatch
*Rest 2 minutes between sets

B) 3×3 Pause Jerk
*3 Second pause at bottom of dip