2-1-17


Strength 

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat

Conditioning 

3 Rounds with a running clock (18:00 total) 
Minutes 0-2 – 20 Kettlebell Swings (53/35)

Minutes 2-4 – 20 Wallballs (20/14)

Minutes 4-6 – Max Ring Dips 
*score is total ring dips. 
-Advanced-
3 Rounds with a running clock (18:00 total) 
Minutes 0-2 – 30 Kettlebell Swings (53/35)

Minutes 2-4 – 30 Wallballs (20/14)

Minutes 4-6 – Max Ring Muscle-Ups
*score is max muscle ups

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