Wednesday 8/15

1) 1 1/4 Front Squat x 6-8 @92.5% or greater of 1RM Clean

2) 10 minutes max legless rope climbs
-every 2:00 beginning at 0:00 15 GHDSU

3) 2 Rounds for reps of each movement:
1 round is:
2:30 for max Wallballs (20/14)
1:30 Rest
2:30 For Max Knee to Elbow
1:30 Rest
2:30 for Max Burpee Box Overs (24/20)
1:30 rest

Before every max effort set you must run 400m.

The goal of today is to push as hard as possible on the runs and come in and go to work at a very fatigued state.

The runs should all be less than 2:00. If you cannot run a Sub 1:45 400m when fresh cut the distance down to 350 or 300m