Strength
Back Squat
- Set 1: 5 reps @ 60% 1RM
- Set 2: 3 reps @ 75%
- Set 3: 1 rep @ 85%
- Set 4: 1 rep @ 90-95%
- Set 5: 1 rep @ 100%
- Set 6: Establish new 1RM
Conditioning
5 x 1:00 – for max reps:
- 12 Thrusters (95#/63#)
- Max Lateral Bar Hopping Burpees
- Rest :60 between rounds