Saturday 3/10/15

Warmup
3RFT
3 seal colony holds, 5secs
15m OH plate lunges
150m run

Strength
15mins to find 3RM front squat (if complete early do 3×3 at 80% of 3RM)
10mins to find 3RM of an exercise of your choice (bench, OH squat, pull ups, weighted dips…)

Conditioning
12-10-8-6-4-2
buy in 400m run
wall balls
hang power cleans

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