Strength
12 minute EMOM:
Even: 5 Front Squats @ 21×1 Tempo – 55% 1RM
Odd: 15 Russian Kb Swings (Heavy)
Conditioning
“Black and Blue”
5 rounds for time:
- 10 Power Cleans (135#/93#)
- 10 Burpees
Skill Work
3 x 10 Overhead Squat w/ 1 second pause at the bottom of each rep.
- Keep the weight light enough to maintain perfect form.