STRENGTH
Back Squat – Perform 3 reps every 2 minutes for 10 rounds.

We’ll work up to as heavy as you can within the 2 minute time frame. It’s probably not going to be a PR day, but we’ll start lighter and build heavier throughout the sets.

CONDITIONING
AMRAP, in 12 minutes, of:
2 rounds of:
16 Front Racked DB Lunges (50’s/35’s)
16 Abmat Sit-Ups (or 8 Toes-to-Bar)
8 DB Power Cleans (50’s/35’s)
Then, 2 rounds of:
16 Front Racked DB Lunges (50’s/35’s)
16 Burpees (or 8 Muscle-Ups)
8 DB Power Cleans (50’s/35’s)

Alternate between toes-to-bar and burpees every 2 rounds.