11-17-15

  
Strength

3 x 5 (65%,75%,85%) Tempo Front squats 3x0x1-3 second decent, explode up, no longer than 1 second at the top before next rep.

*last set 5+ (do max effort on the last set.) 
Conditioning 

For time:
1 min hs hold (facing wall, nose touching, toes pointed-perfect position

35 KBS 24/16kg

1 min hs hold (facing wall, nose touching, toes pointed-perfect position

35 Step Down Box Jumps 24/20″

1 min hs hold (facing wall, nose touching, toes pointed-perfect position

 35 in sumo dl high pulls 24/16

1 min hs hold (facing wall, nose touching, toes pointed-perfect position)

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