"The question isn't who is going to let me; it's who is going to stop me." -Ayn Rand

FRIDAY, 03NOVEMBER2017 - Work For Today
Wave 2/Week 5/Day 5

CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 3 Rounds
5 Sumo Deadlift High Pulls
5 Burpee Lateral Jumps
5 Power Cleans
5 Box Jumps
1 Suicide Sprint
***Work As Hard as possible for 3:00 Minutes.  When time expires, pause what you are at and take your 1:00 Minute Rest.  Then pick back up on the EXACT rep you left off. 

STRENGTH - Squat Focus (Power)
Set 1: 8 Burpee Broad Jumps
6 Squats @ 70% Of your 1RM
:30 Seconds Hollow Rocks
Rest 90 Seconds and get right back to your Squats 

Set 2: 8 Burpee Broad Jumps
4 Squats @ 80% Of your 1RM
:30 Seconds Hollow Rocks
:90 Seconds Rest

Set 3: 8 Burpee Broad Jumps
As Many Squats As Possible @ 90% Of your 1RM (Goal is at least 2)
:30 Seconds Hollow Rocks
:90 Seconds Rest

ASSISTANCE - 4 Rounds of the Following Giant Set
8 Barbell Bulgarian Split Squats (As Heavy As Possible - Each Side)
12 Barbell Walking Lunges (As Heavy As Possible - Each Side)
8 Hands Free SSB Step-Ups - Each Side (As Heavy As Possible)
__________________________________________________________
NEVERsate@Gmail.com              -dieEMPTY-