Warm-up

Strength: Back Squat

4 reps @ 70%
3 reps @ 80%
2 reps @ 90%
1-2 reps @ 90-92%

1 rep @ 93-95%

Conditioning:

As Many Rounds and Reps as Possible in 9min of:

3,3,6,6,9,9….

Curtis P.

Box Jump

Rx 95/65 24/20

Rx+ 135/95 30/24

*Curtis P. = power clean, forward lunge R, forward L, push press

Finish:

3 sets

Box Shoulder Stretch x 30sec

Couch Stretch x 60sec each quad