10-10-16


Strength

1a) Back squat 3 x 5 @ 65%, 75%, 85%+

1b) Pull ups 3 x 5, heavy as possible

* ( +) on the last set means, do the max reps you can with that weight, with the goal of setting a rep record at every session. 

**work back and forth with squats and pull ups. 

Conditioning

With a running clock…
1) For time:
40 Calorie Row
30 Wall Balls 30/20# (men, if you don’t have a 30# Wall Ball use 20# to a 12′ target)
Rest 1:00 between 1&2.
2) 30 Clean & Jerks (anyhow)* 95/65#
For time.

Rest 1:00 between 2&3.
3) For time:
30 Wall Balls 30/20# (men, if you don’t have a 30# Wall Ball use 20# to a 12′ target)
40 Calorie Row
– Advanced-

Conditioning 

With a running clock…

1) For time:
50 Calorie Row
50 Wall Balls 30/20# (men, if you don’t have a 30# Wall Ball use 20# to a 12′ target)
Rest 1:00 between 1&2.
2) 50 Clean & Jerks (anyhow)* 95/65#
For time.
Rest 1:00 between 2&3.
3) For time:
50 Wall Balls 30/20# (men, if you don’t have a 30# Wall Ball use 20# to a 12′ target)
50 Calorie Row

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