11/28/2016

 

Strength

4 front squat @ 85% every other minute on the minute x 12 minutes (6 sets)

Conditioning

5 rounds for time:

5 Hang Power Clean 155/105

5 Thruster 155/105

15 Pull up

* 13 min cap*

Compound 30

4 rounds

1 min calorie row

30 sec rest

1 min  overhead walking lunge 45/35

30 sec rest

1 min ab mat sit ups

30 sec rest

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