08/13/14

Strength

Back Squat – Based off of 90% of your 1RM
1×6 @65%, rest 2 min
1×6 @ 75%, rest 2 min
2×6 @ 80%, rest 2 min

Skill

EMOM 8 min:
2-3 MU (Bar or rings)
Scale: attempts, transitions, hips to rings

 

Notes: This time will go by fast.  Use it wisely.  Watch the clock and do not spend the whole time chatting with a buddy.

Conditioning

20 Front Squats @ 70%
Run the Marvel Mile  (Big loop twice)