Hey, it's 7-8-9 day so at 12:34 and 56 seconds it will be 123456789 which isn't really relevant to anything we are doing today, but I thought it was cool anyway.
Todays conditioning is short and heavy. We are looking for a sub 5 effort with a couplet of a relatively heavy weighted movement and an explosive plyometric body weight exercise.
Buy In
Max Double Unders in 2 minutes
Strength
Press: 3x5
Conditioning
For time;
15-12-9
Deadlift @ 60% Max
Clapping "Marine" Push-Ups
Scale weights accordingly. If you can't do clapping push0ups, do regular. If you don't have a regular push-up for reps, use a raised platform to reduce the percentage bodyweight being moved. No knee push-ups!
Cash Out
2 x 30 second Alternate Hand Wall Toss test
Post weights and times to FK.UK.
Have Fun!
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