4-30-2019

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.