7-12-16


Barbell/strength

*Notice changes in percentage from last week.

Front Squat:
Every 2:00 for 12:00 (7 total sets) reps of – 5/4/3/1/5/4/3

*Use 97.5% of your 5rm for all sets. So, a little heavier than you have been. 
Conditioning 

With a running clock…

EMOM for 10:00 (10 rounds)-
12/10 Calories Assault Bike
At the 10:00 mark…
21 Clean & Jerks (anyhow) 115/75#
15 Step-Down Box Jumps 24/20″
9 pull ups
For time.
-Advanced-

With a running clock…

EMOM for 10:00 (10 rounds)-
12/10 Calories Assault Bike
At the 10:00 mark…
21 Clean & Jerks (anyhow) 135/95#
15 Step-Down Box Jumps 30/24″
9 Bar Muscle-Ups
For time.

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