030916 – Wednesday

Strength:

1. TRX Rows 4sx8r

** Rest 90 seconds between sets

2. Dead Hang 3s to failure

** Just when you think you can’t hold on any longer, count to 15. Rest as needed.

3. BB Squat Cleans (80% of best weight) 3sx3r

4. BB Clean High Pulls 3sx4r

Conditioning:

7 min AMRAP:

•         21 Single Jump Rope

•         15 push-ups

•         9 BB front squats

– Rest 3 min –

5 min AMRAP:

•         10 KB deadlifts

•         10 burpees

– Rest 2 min –

3 min AMRAP:

•         3 laps

•         max effort clean and jerks with remaining time

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