11-21-16

De-load week

1 a) Back squat 1 x 5 @40%, 1 x 5 @ 50%, 1 x 5 @ 60% 

1b) strict pull-ups 3 x ME (do weighted if possible) 

*work back and forth btwn. Back squat and pull ups 

Conditioning 

With a running clock… 

1) 3 rounds for time of: 

24/21 Row for Calories 
14 Box Jump Overs 24/20″ 

Rest 1:00 between 1&2. 
2) 30 Snatches (anyhow)* 95/65# 

For time. 

Rest 1:00 between 2&3. 

3) 3 rounds for time of: 

24/21 Row for Calories 
14 Box Jump Overs 24/20″

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