9/12/2016

11
Sep

9/12/2016

For Strength today, build up to a heavy (not max) 2 rep back squat, once you’ve built up to that, take it down to about 75% and complete 2 sets of 3 pause back squats (3 second pause).  Conditioning has a “buy in” of 100 double unders, after that run through the remaining triplet as many times as possible.  Hang cleans should be light, but maybe not light enough to complete unbroken sets of 12.  Scale c2b pull-ups to pull-ups, jumping pull-ups or ring rows – KEEP MOVING.

Strength

Back Squat

Heavy set of 2

Conditioning

AMRAP in 12 minutes

100 Double Unders

then…

15 Kettlebell Swings 55/35

12 Hang Cleans (squat) 115/75

9 Chest to Bar Pull-ups