Strength & Conditioning: 01 October 2015

Strength:

A:  Front Squat: 3x 3-5 reps.
5+, 4=, 3-

B:  EMOM for 12 min:
Power Clean + Front Squat + Full clean
Adjust weight as needed.

WOD: (See May 2)

5 Individually Timed Rounds
Sprint 50m
5/5 KB Box Step Ups (24/16) (Double suitcase.)
12 KB Swings.  (24/16)
*Rest 45 secs between rounds
Score = fastest + slowest /2 (Average of fastest and slowest.)
*Easier to average time by converting to seconds.