Strength:
Overhead Squats (Goal: 245x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3,185x2, 225x1
- Work Sets: 245x3, 221x5, 196x7
Weighted Chest to Bar Pull Ups:
- Warm Ups: 0x5, +15x4, +30x3, +40x2, +50x1
- Work Sets: =20 x 5, 5, 5
Conditioning:
3 Rounds for Time of:
- 400m Run
- 10 Thrusters @ 135 lbs
Time: 8:54
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