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WEDNESDAY 30MAR16  Warm up 800m group run  Skill Work 3 RNFT 5ea. windmill  30” wall sit with band above knee 5 Squats 30” Banded stretch  1:00 Handstand hold or max which ever comes first  Round air squat OHS with PVS OHS with barbell  Strength 20’  3 rep TNG power clean  Conditioning 12’ Time cap 5-4-3-2-1 OHS @ 185/115 rope climb  scales rope climb=L1 rope climbs from the back

WEDNESDAY 30MAR16

Warm up
800m group run

Skill Work
3 RNFT
5ea. windmill
30” wall sit with band above knee
5 Squats
30” Banded stretch

1:00 Handstand hold or max which ever comes first

Round
air squat
OHS with PVS
OHS with barbell

Strength
20’
3 rep TNG power clean

Conditioning
12’ Time cap
5-4-3-2-1
OHS @ 185/115
rope climb

scales
rope climb=L1 rope climbs from the back