3-4-15

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Strength

5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

4X10 Ring Dips – if you can perform 10 reps unbroken, add weight, rest 90 sec.

Conditioning:

12:00 AMRAP of:

20 Power Clean & Push Jerks 95/65#
20 Box Jump-Overs 24/20″
15 Power Clean & Push Jerks 110/75#
20 Box Jump-Overs 24/20″
10 Power Clean & Push Jerks 135/95#
20 Box Jump-Overs 24/20″
5 Power Clean & Push Jerks 155/105#
20 Box Jump-Overs 24/20″

*If the segment is completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

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