Strength
Tempo Back Squat (5 x 3 @ same weight )
Each rep = 3 seconds down, 2 seconds hold, explode up, 1 second/breath reset
Add 5-10 lbs from last week OR start at 50-60% of 1RM back squat
Conditioning
5 Rounds for Time (12 MIN CAP):
10 Power Cleans (135/95)
15 Unbroken Wall Balls (20/14 to 10’/9′)
Cash-Out / Cool Down
Downward/Upward Dog, 1 min
Pigeon Pose, 2 min/side
Downward/Upward Dog, 1 min
Frog Stretch, 1 min