10-31-16


Strength

1a) 3 x 3 Front Squat 70%, 80%, 90% + 

1b) ME double unders x 3 

*work double under efforts in with front squats. 

 *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 

With a running clock…

3 rounds for time of:
20 Burpee Box Jump Overs 24/20″
15 Pullups
10 clean and jerks 95/65# (anyhow)
Rest 1:00

Run 800 m

-Advanced-

*c2b pull ups, c&j 115/80

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