7-30-15

STRENGTH – JERK (12 min to complete) Barbell will be taken from the rack good warm up to a load 70-80% of your 1 rm 3×3 Jerk (all at the same load) if you are feeling good, work to a heavy single

CONDITIONING 13 min AMRAP 7-cal row 9-burpee 11-kb Swing

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WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr