Strength:
Front Squat (5/3/1 week of 5's):
- Warm Ups: 135x5, 165x5, 200x3
- Work Sets: 217x5, 250x5, 284x6
Weighted Ring Rows:
- +5x 7, 7, 7, 7, 7, 7
Chin Ups (dead hang, strict, chest to bar):
- 6, 5, 5
Conditioning:
1 rep each the first minute, 2 each the second minute, etc until you can't complete the round:
- Russian KB Swings @ 70 lbs
- Box Jumps @ 26 inches
Score: 10 full rounds plus 11 swings and 6 jumps
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