111815 – Wednesday

Skill:

PVC Back Squat 3rx5s

PVC Split Jerk 3rx5s

Strength:

  1. Split Jerks (60% of best weight) 3rx2s

2. Back Squats (60% x 8r, 65% 6r, 70% x 6r)

Conditioning:

Dirty Thirty

-30 Burpees

-30 KB Swings (American)

-30 Hollow Rocks

-30 Lunges/leg

-30 Wall Balls

-30 Supermans

-30 HR Pushups

-30 KB Cleans (2 handed)

-30 Jump Squats

-30 TRX Pikes

**Complete all 30 of each exercise before moving to the next

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