Wednesday
Strength
Back Squat
8,3,8,3,8,3
20 Minutes Maximum. Start your 8's with 70-75% of 1RM, and the 3's with 80-85% of 1RM. Build by 5-15lbs on each successful wave.
Conditioning
Time Cap 15 Minutes
7 Rounds, For Time:
3 Rope Climbs
6 Power Snatch
Level 3- 135/95
Level 2- 95/65
Level 1- A weight that allows for the power snatch to be done in small sets with short rests between.