Strength
Back Squat
Performance:
- 1 Rep Max
Fitness:
- 5-7 sets of 1-3 reps @ 41X1
Conditioning
3 Sets:
Complete as many rounds as possible in 5:00 of:
- 12 Wall Balls (20/14)
- 10 Calorie Row
- 8 Burpees over the Rower
2:00 Active Rest between sets
Optional Independent Work
5 Sets:
- Pause Power Clean + Power Clean @ >75% of power clean
3 Sets:
- 10 Tall Box Step Ups
- 10 Back Extensions to 45 degrees
- 30s of Double Unders
- 8-12 Calf Raises