Strength:

Squat Cleans

5   reps @ 65% 1RM Clean

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Conditioning:

“Balboa”

200 Singles

50 Sit-ups

150 Speed Skips

25 V-ups

100 Double Unders

25 Back Extensions

150 Speed Skips

50 Army Rowers

200 Singles

 

For Time

Compare to Saturday, 20 April 2013

 

Mobility:

Plantar Surface Mobilization – 1:30/foot

T-Spine Smash – 2:00

Banded Bully – 1:30/arm

 

 

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