130506 ~ Backsquat & Bench!

130506 ~ Backsquat & Bench!

Strength:

1 x 20 Back Squat
70% of 1RM. **Heavier than 130429**

then...

7×3 bench press, heaviest possible

Conditioning:

9 C2B Pull-ups

18 KB Snatches 50/35# (9L/9R)

300′ Shuttle Run (6X50′)

7 C2B Pull-ups

14 KB Snatches 50/35# (7L/7R)

250′ Shuttle Run (5X50′)

5 C2B Pull-ups

10 KB Snatches 50/35# (5L/5R)

200′ Shuttle Run (4X50′)

Cash Out:

10 min. alternating ME L-Sit Hold (on Parallettes or Rope) and Handstand Holds (Freestanding or wall).

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