Strength
Front Squat
1 Rep Max
Newer athletes: Continue linear progression, 5 x 5, +5 lbs from last week
OR
Overhead Squat
1 Rep Max
Conditioning
4 rounds for time:
10 Shoulder to Overhead (95/65)
10 Pull-Ups
200m Run
*Rest 2 minutes between rounds
*Record final finish time, including rest