Base Endurance + Strength: Week 11 of 12, Friday

Conditioning
3 Rounds
2 Minute Tempo Bike
Max Unbroken Tap & Go Snatches (95/65)
Rest 2 Minutes Between Rounds
-Rest 2 Minutes-
3 Rounds
2 Minute Tempo Bike
Max Unbroken Chest-to-Bar Pull-ups

Strength
4 Rounds
10 Front Squats
@ 70% Of Max Front Squat From This Cycle

Strength
4 Sets
16 Alternating Seated Kettlebell Press (8/arm)

3 Sets
8-12 Weighted Dips
Max Effort Ring Push-ups

3 Sets
16-20 Alternating Dumbbell Front Raises
8-12 Dumbbell Side Raises

Row
6 x 500 Meter Row
Tempo Hard: 1:.75 Work/Rest

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