Monday November 13th, 2017

Strength

Back Squat

A. Warm up:

  • 8 reps @ 40%
  • 6 reps @ 50%
  • 4 reps @ 60%

B. Working sets:

  • 6 reps @ 72.5%
  • 1 rep @ 92.5%
  • 6 reps @ 75%
  • 1 rep @ 95%
  • 6 reps @ 77.5%
  • 1 rep @ 97.5%

Conditioning

Complete 3 rounds for time:

  • 20 Box Jumps (24″/20″)
  • 15 Thrusters (115#/83#)
  • 7 Bar Muscle-ups

 

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