1/5

STRENGTH

Back Squat

• 1 × 5 pause

• 1 × 20 no pause

• Then build to a heavy 5

• Then 5 rounds of 3 reps

4 Rounds – Building Sets

3 Squat Cleans or Power Clean + Front Squat

50 / 30 second side plank – weighted

CONDITIONING

For Time

100 (50 / 50) single DB step-ups (50 / 35)

Every EVEN minute

• 5 V-ups 0, 2, 4, etc.

Every ODD minute

• 3 Burpees 1, 3, 5, etc.

  •