Strength
Front Squat (5-5-5-5-5 )
Set 1: 5 reps @ 55%
Set 2: 5 reps @ 65%
Set 3: 5 reps @ 75%
Set 4: 5 reps at 75-80%
Set 5: 5 reps at 80%
All working sets from the rack.
Conditioning
“Hopscotch”
For Time (16′ CAP):
400m Run
15 Toes to Bar
50 Air Squats
5 Rope Climbs
50 Air Squats
15 Toes to Bar
400m Run