Warm-up
3 rounds:
• 100 m Row
• 20 m Walking Lunges
3 rounds:
• 10 Air Squats
• 10 sec Goblet Squat Hold 53/35#
Strength
Front Squat
• 5 reps @ 50% of 1RM
• 3 sets of 5 reps @ 60% of 1RM
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 60% of 1RM
• 6 reps @ 65% of 1RM
• 4 reps @ 70% of 1RM
Core
3 rounds of:
• 10 Strict Toes-to-bar
• 15 AbMat Sit-ups
Conditioning
21-15-9 reps for time of:
• Squat Cleans 135/95#
• Chest-to-bar Pull-ups