10/30/2017

A) Pause Back Squats

5 x 4 @ 70%

B) Clean & Jerks

5 x 3 Building

Example: If your best Clean & Jerk EVER for 1 rep is 200lbs, then your sets might look something like this:

Set 1: 95lbs x 3
Set 2: 115lbs x 3
Set 3: 135lbs x 3
Set 4: 165lbs x 3
Set 5: 185lbs x 3

C) Conditioning:

4 Rounds:

- Air Assault Cals (10/7)
- 200ft Prowler Push (4/3)
- Rest 2 Min

*Each round is to be done at 1000000% intensity. This is supposed to be a dead out sprint.