10-11-16


Strength 

1a) Deadlift 3 x 5 65%, 75%, 85% +

1b) push Jerk 3 x 5 65%, 75%, 85% +

* ( +) 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 between deadlifts and push jerks.

Conditioning 

4 rounds of-

20 shoulder taps
20 Pistols (alternating)
20 shoulder taps
15 KB Swings 24/16

20 shoulder taps
Rest 1:00
Advanced 

7 rounds of-

25′ HS Walk
20 Pistols (alternating)
25′ HS Walk
15 KB Swings 32/24kg
25′ HS Walk
Rest 1:1
*If rounds take longer than 2:00 scale back to 5 rounds.

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