Strength
Back Squat
- 5 reps @ 60% 1RM
- 3 reps @ 75%
- 1 rep @ 90%
6 x 3 @ 85% 1RM
Conditioning
Every 3 minutes for four rounds, complete the following:
- 25 Wall Balls (20#/14#)
- 15 Deadlifts (225#/153#)
- Max Rep Lateral Bar Hopping Burpees
Complete the Wall Balls and the Deadlifts, and with whatever time you have left of the three minutes, complete as many lateral bar hopping burpees as possible. Your score is total number of burpees completed for all four rounds.