11-8-16


Strength

1a) Deadlift 1 x 5 @ 75%, 1 x 3@ 85%, 1 x 1 + @ 95%
1b) push Jerk 1 x 5 @ 75%, 1 x 3@ 85%, 1 x 1 + @ 95%
* ( +) 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 

For time:
21 Thrusters 95/65#
21 burpees
15 Thrusters 115/75#
15 6″ target burpees 
9 Thrusters 135/105

9 Bar Facing burpees

-Advanced-

95/65

135/95

185/125

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