Friday 12.16.16

Warm Up:
- Dynamic mobility drills

Strength Training:
Front Squats (Paused, 3x 2-3):
- 65x 7, 115x 6, 155x 5, 205x 4, 240x 3, 3, 2

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

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

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

Jump Rope:
- 1200 singles (20 sets of 60)

Conditioning:
KB Swings:
- 70x 50 reps unbroken