10-24-16


Strength

Back squat 3 x 3 @ 70%, 80%, 90% +

Pull ups 3 x 5 (strict/weighted if possible) +5 on last set. 

Conditioning 

With a running clock…

1) For time:
Row 750 m
35 KB Swings 24/16
Rest 1:00 between 1&2.
2) 35 Clean & Jerks (anyhow)* 95/65#
For time.

Rest 1:00 between 2&3.
3) For time:
35 KB Swings 24/16
Row 750m
-advanced-

With a running clock…

1) For time:
Row 1k
50 KB Swings 32/24kg
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 KB Swings 32/24kg
Row 1k

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