Strength
Fitness: 3×5 Front Squat Linear Progression.
If time allows you may do a 4th set.
Performance:
Utilizing 65% of max Front Squat:
4 x 7-13
Notes: Do 7 front squats, rerack bar, take a breath, then immediately take it back out and do 13 back squats. Four sets.
Conditioning
4 Rounds:
1 Min Max Effort KB Snatches (53/35)
1 min rest
1 Min Max Effort Burpees
1 min rest