11-14-16

Front Squat 

1 x 5 @ 75%, 1 x 3 @ 85%, 1 x 1 + @ 95% 

Conditioning 

With a running clock…

1) For time:
45 Burpee Box Jump Overs 24/20″
75 Double-Unders
Rest 1:00 between 1&2.
2) 30 Snatches (anyhow)* 85/65#
For time.
Rest 1:00 between 2&3.
3) For time:
75 Double-Unders
45 Burpee Box Jump Overs 24/20″
Advanced 

With a running clock…

1) For time:
50 Burpee Box Jump Overs 24/20″

150 Double-Unders
Rest 1:00 between 1&2.
2) 50 Snatches (anyhow)* 95/65#
For time.
*This should be done interval style. Break every ten or just before you redline and rest :30 or so before starting again. 
Rest 1:00 between 2&3.
3) For time:
150 Double-Unders
50 Burpee Box Jump Overs 24/20″

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