Strength & Conditioning: 18 January 2016

Strength:

A)  Front Squats
Reverse Pyramid Training @ 5RM, @90% @80%
Rest 2-3 min and reduce weight by 10% every set.

B)  Check Thruster 1RM from Dec 15th.
 
 Every 90s for 8 rounds. (12 min)
 R1 5 Thrusters
 R2 5 Thrusters
 R3 3 Thrusters
 R4 3 Thrusters
 R5 2 Thrusters
 R6 2 Thrusters
 R7 1 Thruster
 R 8 1 Thruster

WOD:

4 RFT
 15 Thrusters (95/65)
 15 KB Swings (24/16)
 10 Box Jumps (24/20)