Sunday 121223

Strength
1) back squat (LB): 1×5 @ 70%, 1×5 @ 80%, 1×3 @ 85%, 1×2 @ 90%, 1×1 @ 100%, rest 3-5 minutes
2) front squat: 1×4 @ 70%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85%, rest 1-3 minutes

Olympic
3) 5 x 3 jerk dip squat, as heavy as possible, rest 2 minutes
4) 5 x 2 jerk, as heavy as possible, rest as needed

Conditioning
EMOM for 15 minutes, alternating between:
7 2-for-1 wall balls @ 20/14# to 10′
7/4 handstand push-ups
21 double unders

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