Strength:
Overhead Squats (Goal: 230x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 230x3, 207x5, 184x7
Hips to Bar Pull Ups:
- 5, 4, 3, 2, 1
Weighted Chin Ups:
- I skipped these to let my ripped hand heal.
Conditioning:
Complete for time:
- 800m Run
- 50 Burpees
- 800m Run
Time: 12:18
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