Friday 12.02.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Front Squats (Paused, 3x 2-3):
- 60x 7, 110x 6, 150x 5, 200x 4, 240x 2, 2, 2

Front Rack Step Ups (3x 5-6):
- 85x 5, 5, 5

Deadlifts (3x 2-3):
- 135x 9, 225x 7, 315x 5, 405x 3, 495x 1, 455x 2, 2, 2

Hang Clean Pulls (3x 4-5):
- 455x 4, 4, 4

Jump Rope:
- 1175 singles (15 sets of 60 and 5 sets of 55)

Conditioning:
100 KB Swings for time:
- 70x 30-25-20-15-10
Time:  3:56