Strength:
1. Front Squats
3 x 2 @ 90%
2 x 3 @ 85%
2. Pendlay Rows
4 x 6 @ 65+% (of 1RM Clean)
*Do all of your FS, then all of your Pendlay Rows
Conditioning: Max Effort Day
At 0 min on the clock:
300m Shuttle Run for Time (6 x 50M)
At 4 min on the clock:
50 Wall Ball Shots for Time (20/14 lbs)
At 8 min on the clock:
AMRAP Toes to Bar in 90 sec
Post your scores to the Whiteboard.
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