Strength
Front Squat
- 5 @ 40%
- 5 @ 50%
- 5 @ 60%
These are deload squats and meant to be very light.
Conditioning
4 Rounds for max reps:
- 30s of Calories on the Rower
- 30s Rest
- 30s of Burpees
- 30s Rest
- 30s of Dumbbell Thrusters (35/20)
- 30s Rest
Optional Independent Work
5 Sets:
- 4 Hang Power Cleans @ >80% of 1 rep max power clean
3 Sets:
- 10 Kettlebell Front Rack Reverse Lunge Step Off (4-8″) per leg
- 10-15 Dumbbell Romanian Deadlifts + Banded Good Morning
2 Sets:
- 8-12 Eccentric Single Leg Calf Raise
- 60s of Single Unders