Strength
A1. 4 x 5 Speed Squats* @ 40% 1RM
- Rest :30
A2. 4 x 10 Lateral Hurdle Jumps
- Rest :90
*Speed Squats should be performed at a 21×1 Tempo, with the focus of driving up as fast as possible.
Conditioning
For time:
- 45 Wall Balls (30#/20#)
- 30 Hang Power Cleans (135#/93#)
- 800m Run
- 30 Hang Power Cleans
- 45 Wall Balls