Strength
Back Squat 5-5-5-3-3-3-2-2-2
Start light and build each set, finishing with a heavy double (9 RPE)
Take :60-:90 rest between each set (20 minute cap)
Conditioning
10 minute AMRAP:
- 30 Double Unders (scale 75 singles/30 plate step ups)
- 7 Hang Cleans (155#/103#)
- 7 Front Squats
- 7 Shoulder to Overhead
Note: For beginners/novice athletes sub 10 Russian swings + 10 goblet squats + 5 push ups for the barbell movements.