10/17/2016

 

Strength

15 RM front squat

Conditioning

5 hang power clean 185/115

5 front squat

5 shoulder to overhead

50 double under

then 4/4/4/50 and 3/3/3/50

*time cap 10 mins*

compound 30

21-15-9

cal row

kb lunge

sit up x2

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