12-13-16

Weightlifting 

5X1 Clean + 1 Front Squat + 1 Jerk – work to a heavy complex for the day (preferably no misses), rest 90 sec.

Conditioning 

With a running clock…

1) 10:00 Air Dyne (all out effort – see note at bottom)

*No rest between 1&2.

2) For time:

25 C2B Pullups

25 Deadlifts 225/155#

25 TTB

25 KB Swings 32/24kg

*Treat your time on the bike like sprint intervals. Go all out until you literally can’t go anymore and then back off until you can sprint again. Repeat this pattern for three entire 10 min. You should be tired before starting the pull ups. 
**scale loads as needed but you should go heavier than you normally would on both the dead lifts and the swings.
-Advanced-

With a running clock…

1) 10:00 Air dyne (all out effort – see note at bottom)

*No rest between 1&2.

2) For time:

40 C2B Pullups

40 Deadlifts 225/155#

40 TTB

40 KB Swings 32/24kg
*Treat your time on the bike like sprint intervals. Go all out until you literally can’t go anymore and then back off until you can sprint again. Repeat this pattern for three entire 10 min. You should be tired before starting the pull ups.

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