Strength:
Back Squat
Every 2:00 x 7 Sets
5 reps at 55%
5 reps at 60%
3 reps at 70%
3 reps at 75%
6 reps at ~80%
rest 2:00
8 reps at 90% of 6 rep
8 reps at 80% of 6 rep
Conditioning:
5 Rounds
12 GHD Sit Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)
Time Cap 15:00