10-14-16


Strength

3 x 5 OHS 65%, 75%, 85% + 

*base % off of 90% of 1 RM

** ( +) 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. 

Conditioning 

For time:

75 ‘ KB Front Rack Walking Lunge 24/16k (wall and back 43times)
30 HSPU (Kipping is allowed)
40 Box Jump Overs 24/20″
15 HSPU (Kipping is allowed)
20 Box Jump Overs 24/20″
75′ KB Front Rack Walking Lunge 24/16k (wall and back 3 times)
-Advanced-

For time:

75′ Dual KB Front Rack Walking Lunge 24/16k (wall and back x 3)

50 HSPU (Kipping is allowed)
50 Box Jump Overs 24/20″
25 HSPU (Kipping is allowed)
25 Box Jump Overs 24/20″
75’ Dual KB Front Rack Walking Lunge 24/16 k (wall and back x 3)

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