Strength
Based on 8RM from last week:
- 8x 80%
- 8x 90%
- ME @ 100% (do not sacrifice depth or form for more reps)
Conditioning
- 1 Burpee Over the Bar the first minute
- 2 Front Rack Lunge the second minute (no racks, 135/95)
- 3 Burpees Over the Bar the third minute
- 4 Front Rack Lunge the fourth minute
- 5 Burpees Over the Bar the fifth minute
- 6 Front Rack Lunge the sixth minute…
…continue until athlete cannot complete given number of repetitions in the minute. Score is rounds+reps. If athlete finishes round 16 they stop and receive a perfect score of 16.