27.10.16

Front Squat
5 – 3 – 2 – 1 – 2 – 3 – 5
Each set is done “On the 90 Second”. Percentages taken off your 1RM Front Squat.
On the 0:00 – 5 Reps @ 78%
On the 1:30 – 3 Reps @ 84%
On the 3:00 – 2 Reps @ 90%
On the 4:30 – 1 Rep @ 96%
On the 6:00 – 2 Reps @ 90%
On the 7:30 – 3 Reps @ 84%
On the 9:00 – 5 Reps @ 78%

CONDITIONING 1 (AT THE 14:00)
For time:
300m run
150 Double-Unders
50 Abmat Sit-Ups
150 Double-Unders
300m run
Time cap 10 min

CONDITIONING 2 (AT THE 28:00)
3 Rounds:
8 Romanian Deadlifts (35% 1RM Deadlift)
Max Effort Strict HSPU
Rest 2:00 between rounds

​