WLEvery 2:30 for 10:00 (5 total sets):
3 reps of the complex: 3 Jerk Dip Squats + 1 Jerk – @ 75% of max for the complex (and they should be perfect)
Note: DeloadStrength/Skill1a) 4X3 1&1/4 Front Squats – @ 75% of 3RM, rest 60 seconds
1b) 4X12 HS Pushups – rest 60 secondsConditioningCindy
As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Air SquatsRx +Cindy
As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Air Squats
*With a 20/14# vest.