Ben Plotnicki

This commercial is a must watch, very inspirational and powerful.

http://youtu.be/u2HD57z4F8E

Spend some time doing some easy aerobic shit. Structured or unstructured.

Heavy athletics

A. Back squat; 3-3-3-3

Conditioning

B. AMRAP 18
15 Box Jump w/step down (24/20)
12 STO (115/80)
9 Toe To Bar
(focus on pacing, goal is as little attrition as possible)
C. not for time
15-12-9
Wall Walk (5-4-3)
Strict ring dip
Bench Press

Heavy athletics
A. Snatch DL + Snatch Pull + Power Snatch + Hang Snatch + Snatch + Over Head Squat- build to a heavy set in complex, then hit same weight 2 more times successfully *no straps, never let go of bar
+

B. for time
4 rounds
5 Hang Squat Clean (165/115)
10 c2b pull up

Rest 10 min

C. On a 3 min clock
500m row
Max rep Burpee over an a mat in remaining time.

Rest 10 min

D. On a 3 min clock
150 duba
Max rep Muscle up in remaining time.

At least 30 minutes of continuous easy shit.

Conditioning
For time
15-12-9
KB Swing
Burpee box jump over (24/20)

Rest 12 min
B. 5 sets – vary order per set – 80-90% constant:
8 sto (135/95) – unbroken
400m row
12 TTB
40 dubz
4 muscle ups
rest walk 5 min b/t sets

A. 12 min to work up to a heavy 3 position Snatch
B. OTM x 12
Odd – Snatch x 4 @ 75% of A
Even – 40 sec of: 4 Burpees + max rep wall ball in remaining time
C. 4-5 x of 10 Unbroken C2B Pull Up, rest 3-4 min b/t

Heavy athletics
A. High hang snatch pull x 3 + snatch x 1 x 3-4

Conditioning
For time
5 rope climb
5 C&J (145/95)
4 rope climb
4 C&J (165/105)
3 rope climb
3 C&J (185/115)
2 rope climb
2 C&J (205/125)
1 rope climb
1 C&J (225/135)