03.31.2017 Strength & Conditioning

Strength
I. Back squat
5RM
5RM -10 lb. x 5
5RM -15 lb. x 6

II. Double KB Front-rack walking lunge
(53/35 lb.) x 20 steps x 3 sets

Conditioning
Death by The Complex:
Deadlift
Hang clean
Front squat
Shoulder-to-overhead

Rx: 135/95 lb.
Rx+: 185/125 lb.

0:00 1 DL + 1 HC + 1 FS + 1 S2OH
1:00 2 DL + 2 HC + 2 FS + 2 S2OH
2:00 3 DL + 3 HC + 3 FS + 3 S2OH
3:00… etc.
until the complex cannot be completed within the minute

Score: minutes completed + reps in final minute