Strength:

Deadlift

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

(15:00 cap)

 

Conditioning:

Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat*

 

For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats

 

…Rest 5 minutes, then…

Run 400m

8 Burpees-over-bar

Run 300m

12 Burpees-over-bar

Run 200m

16 Burpees-over-bar

 

For Time

Compare to Monday, 19 October 2015

 

Mobility:

Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side

 

 

Post max load, score, time, and experiences to comments