Strength
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
2 sets of
Back Squat x 8-10 reps @ 75-80%
Conditioning
In teams of three, alternate rounds to complete as many as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)
