Strength
Establish a 2 repetition maximum high-bar back squat, then two drop sets @ -10%
Conditioning
1000m row
then
30-20-10 of:
- Dumbbell (DB) Snatch (20-30%/30-40% of body-weight, split evenly L/R)
- 1-arm Overhead Walking Lunge /w DB
Congratulations to team Swole Patrol for killing it in their debut performance!