130213 ~ Donkey Kong

130213 ~ Donkey Kong

I'm really starting to get antsy about the open.....how about you guys?!!

Strength

Front Squat

EMOM x 7 min

2 pause Front Squats @ 75%
- hold for 3 seconds in the bottom, bounce and drive up

Conditioning

“Donkey-Kong”

3 rounds for time of:

5 Deadlifts 315/225#
10 HSPU
20 Lateral Over-the-Box Jumps 24/20″

Cash Out

20 Ring Rows

20 Ring Dips

10 MU Progressions

 

 

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