04.04.2017 Strength & Conditioning

Strength
I. Front squat
3RM
3RM – 10 lb. x 4 x 1 set
3RM – 15 lb. x 5 x 2 sets

II. Double KB Front-rack lunge
AHAP x 20 alternating steps x 3 sets

Conditioning
5 Rounds
5 Power clean
5 Shoulder-to-overhead
5 Burpee bar hops

Rx: 155/105 lb.
Rx+: 205/145 lb.