130509 ~ Squats, HSPU, & Lunges

130509 ~ Squats, HSPU, & Lunges

Strength:

Backsquat

1X5 @ 70%
1X5 @ 75%
1X3 @ 80%
1X3 @ 85%
3X2 @ 90%

then...

5 x 3 Split Jerk @ 90% ***Add 5# to 130501**

Focus on solid footwork and quick bar movement!

Conditioning:

10 minute AMRAP of:

6 HSPU
30 (steps) BB Walking Lunges (front rack) 75/55#
60 Double-Unders

Cash Out:

3 x ME 500m

** +/- 5s deviation from each round results in a 20 burpee penalty**

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