VolitionFitness

Strength:
Squat 5x3 (weight stays the same)

Conditioning:
Karen - 150 Wall ball (20/14#), for time.

Post loads, time and experiences to comments.

Squat 5-5-3-3-3

rest 5 mins, and then...

3 rounds for time:
10 power cleans 135/95#
10 burpees

Post loads, times and experiences to comments.

Back Squat
1-1-1-1-1

rest 5 mins and then,

for time:
21-15-9
Jerk 135/95#
KB swings 2/1.5pood

post loads, time and experiences to comments.

Back Squat
3-3-3-3-3

Rest 5 mins and thennnnn...

Mini-Diane:
Choose between
A:  12-9-6
Deadlift 225#/155#
Handstand pushups

OR

B:  21-15-9
Deadlift 185#/95#
push press 60% of your bodyweight


Post loads, times, comments and experiences to comments.

Hit it hard...