11/7/12 - WEDNESDAY

DRILLS and SPEED

Wall Climb - 1x5
MU - 1xMR
Kneeling Jump for Height - <10 (reach max height in less than 10 reps)

STRENGTH ENDURANCE

3 Rounds

70 lb Weighted Ring Dip - 5
Ring Dip - MR
Deficit HSPU - 3
Rest

3 Rounds

70 lb Weighted Pull-up - 5
Pull-up - MR
85 lb Bicep Curl - 8
Rest

CONDITIONING

5 min AMRAP

65 lb High Hang Snatch - 10
65 lb Shoulder Press - 10
DU - 20