160620 ~ This Chipper has 3 Rounds!

Strict & Strong Cycle: Week 11!!

Let's start this week off nice and heavy!!  Choose weights that will be challenging bud doable!  Keep on building that strength and power!

Strength:

Backsquat

EMOM x 4 min

3 @ 50/60/70/75%

Every 90s x 5 min

3 @ 80/85%

2 x 3 @ 90%

Conditioning:

Complete 3 Rnds For Time:

3 Jerks (185/125#)

4 Front Squat

5 Clean

20 Pullups

30 Pushups

40 Ab Mat Situps

(20 min Cap)

Cash Out:

12 min Goat Practice!

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