Nov. 19-25, 2018

Long Conditioning (Benchmark)

“McGhee”

30 Min AMRAP

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

Medium Conditioning

Write your own workout that lasts between 10:00 and 20:00

Short Conditioning

Write your own workout that lasts between 4:00 and 10:00.

Upper

5 x 3 Back Squat

Start @ 80% 1 RM and work up

New set every 2:00

Olympic Lifting

7 x 1 Clean and Jerk

Start @ 80% 1 RM and work up

New set every 1:30