08 Dec 14

Strength:

Deadlift 5 X 5 @ heaviest possible on all sets.  Rest 2:00 between efforts.

Conditioning:

AMRAP in 12:00 of:

  • Thruster X 1 @ 95#/65#
  • Over the Bar Burpee (can be bar facing, lateral, doesn’t matter, but both feet leave the ground at the same time) X 1
  • Add 1 rep each successive round

Mobility/Corrective:

3 rounds of:

  • Y, T, L X 5 @ 5#/2.5#
  • Scarecrow X 5 @ same load
  • Wall Slide X 10
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