A. Strength

Back Squat (30X0) 3 second negative, 0 second pause in bottom position, explode up, o second pause at the top before starting next rep

3,3,3,3,3 (add load with each set and finish at 90% effort – not Max)

B. Conditioning

For time:

400m Run
15 Clean and Jerks 165/110
400m Run
30 Burpee to Bar (6in above reach)
400m Run
45 T2B
400m Run
60 Wall Balls 20/14
400m Run
75 KB Swings 53/35

*25 min Time Cap*

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