Stellar lifting face, Julie, but get those hips open before bending at the elbow!

Overhead Squat:

3-3-3-3-3

Nancy (compare with 3/11/12)

5 Rounds for time:

400 M Run
15 OHS (95/63)

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Sarah M. rocking some single-arm DB clusters...

Back Squat:

2-2-2-2-2

Helen (compare with 6/20/11)

3 Rounds for time:

400 M Run
21 KB Swings (53/35)
12 Pull-ups

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Some movement prep before going overhead...

Shankle Complex (compare with 02/04/12)

For Load:

1 Clean DL
3 Hang Clean Pulls
1 Hang Clean
2 Push Jerks

This is to be taken the same way that the bear complex is. Rest as needed between sets (approx. 3 minutes), and plan to take roughly 7 work sets, total, when all is said and done.

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Anna S.

Front Rack BB Lunges:

10-10-10

While holding a bar in the front rack position, do 10 total lunges, alternating legs (5 per side). These lunges will be stationary, as opposed to walking lunges. In the same way we might work up to a five rep max for a back squat or strict press, this too, should be done for load. Like a front squat, the bar will likely pull the torso forward and out of position and thus a strong, vertical lunge will require a tremendous amount of midline stability.

For time:

21 Deadlift
400 M Run
18 Deadlift
400 M Run
15 Deadlift
400 M Run
12 Deadlift
400 M Run

Deadlifts: (225/163)

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...

Clean and Jerk:

1-1-1-1-1-1-1

AMRAP – 12 Minutes:

3 Clean and Jerk (135/93)
9 Pull-ups
27 Double-unders

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Ariana leading the pack...

For time:

Walk 1 Mile *

* Carry a barbell loaded with body weight**

** Carry said barbell any way you choose. Put it down when you need to.

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Fran G., I'm sure of it...

Strict Press:

5-5-5

The Chief (compare with 12/31/11)

5 Cycles – one minute rest between cycles:

AMRAP – 3 Minutes:

3 Power Cleans (135/93)
6 Push-ups
9 Squats

When round a cycle is finished, the athlete can pick up where they left off on the next cycle i.e. if they finish a 3 minute AMRAP cycle on the 5th push-up, they will rest the minute, and then start the next cycle on the 6th push-up.

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Stretching out...

Push Jerk (off rack):

2-2-2-2-2

5 Rounds for time:

200 M Sprint
7 Deadlift (275/203)
21 WB Shots

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U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

J.J.

1/10, 2/9, 3/8 … 8/3, 9/2, 10/1 Reps for time:

Clean (185/133)
Elevated HSPU (45+25 # plates)

For the HSPUs to be considered Rx, the athlete must put their hands on top of a stacked set of 45 lb. and 25 lb. plates. The range of motion is still from a lock-out at the elbow at the top of the movement to the bottom, where the head makes contact with the floor.

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The wolf pack...

4 Rounds for time:

800 M Run

Rest as needed between rounds.

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