Monday December 18th, 2017

Strength

A1. 4 x 5 Speed Squats* @ 40% 1RM

  • Rest :30

A2. 4 x 10 Lateral Hurdle Jumps

  • Rest :90

*Speed Squats should be performed at a 21×1 Tempo, with the focus of driving up as fast as possible.

Conditioning

For time:

  • 45 Wall Balls (30#/20#)
  • 30 Hang Power Cleans (135#/93#)
  • 800m Run
  • 30 Hang Power Cleans
  • 45 Wall Balls

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