012716 – Wednesday

Skill:

PVC Front Squats 3rx5s

PVC Split Jerk 3rx5s

Strength:

BB Clean + Split Jerks (70% of best weight) 3+1rx2s

Front Squats (70% x 5r2s, 75% 5r2s, 80% x 4r)

***Increase weight this week for Strength

Conditioning:

For Time:

100 Single Jump Rope/50 Double Unders

50 Abmat Situps

80 Single Jump Rope/40 Double Unders

40 Tricep Dips

60 Single Jump Rope/30 Double Unders

30 T2B

40 Single Jump Rope/20 Double Unders

20 Pistol Squats/side

20 Single Jump Rope/10 Double Unders

10 Burpees

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