Wednesday 10-24-18

This is a wonderful day, I have never seen this one before.
— Maya Angelou

STRENGTH

5 Rounds @ 2x KBs

5x KB Front Squat

5/5x Reverse Front Rack Lunges

15 sec hold in bottom squat position

rest 90 sec

Conditioning

3 Rounds for time @ 40/30kg

20x hang power clean

20x shoulder to overhead

20x toes to bar

Recovery

2-3 rounds:

30 sec founder

15/15 sec woodpecker

60 sec rest