Sunday 121021

Strength
1) back squat (HB): 1 x 3 @ 90%, 2 x 2 @ 95%, 2 x 1 @ 100%, 1 x 1 @ 105%, rest 2-3 minutes
2) 4 X 25 meter prowler push @ 45/25#, rest as needed

Note: Back squat based on heavy/not maximal HBBS from Sunday 121007. Do not push off on toes on Prowler push. Stay as flat footed as possible.

Conditioning
(30 minute cap)
3 rounds
7 deadlifts @ 345/225#
7 muscle-ups
then,
3 rounds
21 wall balls @ 20/14# to 10′ target
21 toes-to-bar
then,
100′ pinch plate carry @ 35/25# or 100/70# dumbbells
28 burpee box jumps 24/20″
100′ pinch plate carry @ 35/25# or 100/70# dumbbells
3 muscle-ups

Note: If you are scaling deadlifts, pick a weight that is 65-70% of 1RM. If you do not have or have difficulty with muscle-ups, pick one of the following scaling options:
1) ME muscle-ups in 1 minute per round
2) 3 muscle-ups per round
3) muscle-ups with band
4) partner-assisted, through transitions, muscle-ups

Compare to Friday 120511.

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