Warm-up

Strength:

Front Squat

6×65%, 6×70%, 4×75,4×80%

Conditioning:

400m Run

20 Front Squats 95/65

20 Push Jerks

300m Run

15 Front Squats 115/75

15 Push Jerks

200m Run

10 Front Squats 135/95

10 Push Jerks