Wednesday 6.1.2016

Strength

15 min to find 1RM Front Squat w/2 sec Pause

Conditioning

“Hard Target”

3 Rounds

21 Wall Balls 20/14
15 American KB Swings 53/35
9 Burpees

Finisher
3 x 8 1 Leg Squat on box 24/20

Competition
3 x 10 Barbell Walking Lunge (Heavy)
3 x 10 Seated Box Jump 30/24

Beginners’

Strength

15 min to find Heavy 1 Rep Front Squat

Conditioning

3 Rounds

15-12-9

Wall Ball
KB Swing (russian)
Burpee

Finisher
1 leg squat onto box (low)