Strength
Back Squat
A. Warm up:
- 8 reps @ 40%
- 6 reps @ 50%
- 4 reps @ 60%
B. Working sets:
- 6 reps @ 72.5%
- 1 rep @ 92.5%
- 6 reps @ 75%
- 1 rep @ 95%
- 6 reps @ 77.5%
- 1 rep @ 97.5%
Conditioning
Complete 3 rounds for time:
- 20 Box Jumps (24″/20″)
- 15 Thrusters (115#/83#)
- 7 Bar Muscle-ups