Warm-up

Strength:

Every 2min x 10min

Front Squat

6×65%, 5×70%, 4×75%, 3×80%, 2×85%

Conditioning:

50 Double-unders

40 Back Squats

50 Double-unders

30 Front Rack Reverse Lunges

50 Double-unders

20 Front Squats

Rx 115/75

Rx+ 135/95

Do not let the barbell roll off your back on the back squats.

10 Burpee penalty for any drop off the back.