Monday 11.23.15

Warm-up: 3 rounds (NFT)

10 shuttles

10 air squats

10 good mornings with PVC

Front Squat:

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1+ @ 90%

Pendlay Row:

4 x 7 (building load)

Single Leg Deadlift:

4 x 5 each leg

EMOM for 20 minutes

A: 5 hang power cleans (work up in weight throughout)

B: :30 seconds max over the bar burpees

C: 5 Strict Pullups (add load if applicable)

D: :30 seconds max double unders

E: Rest minute (rest will total 90 seconds after double unders)


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