11.17.16

Strength:

Front Squats 5 Reps @ 75%, 3 Reps @ 85% & 1+ Reps @ 95%

Conditioning:

13 min AMRAP

5 Shoulder to OH 135/95#

35 Sit Ups

10 Pull Ups

Strength:

Front Squat 3 Reps @ 70%, 80% and 3+ Reps @ 90% (+20#)

Conditioning:

4 Rounds for Time:

15 Shoulders to OH 115/75#

40 Sit Ups

200m...

Strength:

Front Squats 5 Reps @ 40,50 & 60%

Conditioning:

13 min AMRAP

5 Clean & Jerks 135/95#

10 Pull Ups

400 m Run