150428 ~ Happy Birthday Urszula!

Today's conditioning portion was brought to you by Urszula's 23rd Birthday!  Urszula is currently in-training fro a 10k run, so she has requested a little Mile to get you primed for the burner that follows!  Before the birthday festivities begin, we have our conjugate strength to work through!!

Happy Birthday Urszula!!  Hope you have a great day and a great run!!!

Strength:

Backsquat

Every 90s x 6 min

5 @ 50%, 60%

3 x 5 @ 80%

then...

Front Squat

Every 90s x 8 min

3 @ 50%, 60%, 70%, 75%

2 x 3 @ 80-85%

Conditioning:

Urszula Runs 23!

Complete For Time

23 min Cap

1 Mile Run

then

23 - 15 - 9

Hang Power Cleans (95/65#)

HSPU

Cash Out:

a. 3 x 12 Dumbell "TYI's"

b. Accumulate 2 min Hollow Hold + 1 min Superman hold

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