find your 5 rep max without a rack
Conditioning: for time, 10-->1 + 15 reps of
strict knees to elbows & wall ball shots 20lb/14lb
400M run to start, 200 meter run after the 1's
** toes to bar are not permitted. Both knees must make contact with elbows at the same time for all reps to be Rx'd. Scale to knee raises if necessary
Warmup: 4 rounds,
samson stretch - 10 sec R&L
OH Squat - PVC - 10 reps
burpee - 10 reps
200 meter run
barbell press - 5 reps - start with an empty bar and increase weight each round for warmup sets to prep you for the 5x5 strength session
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