Warm-up

Strength:

Every 2min x 10min

2 Tempo Front Squats @2211 + 4 Back Squats

*Perform the 2 front squats at tempo, then rack the barbell and immediately complete 4 back squats

Conditioning:

1000/800m Row

Then,

30-20-10 Wall Balls 20/14 to 10ft

5-10-15 Hang Power Cleans 135/95

*Second option with lighter weights