Strength
Fitness: 4 x 3-5 Back Squat @20X1
Performance: Back Squat
5 x (75-80%)
4 x (80-85%)
3 x (85-90%)
5 x (80-85%)
4 x (85-90%)
2 x 3 x (90-95%)
Rest 2-3 minutes between sets.
Conditioning
30-20-10 of:
- Dumbbell Snatch, alternating (70/50)
- 100 Double Unders between each round
12 minute time cap.