Strength

Back Squat
7 x 3 Reps
*Work up in weight each set. Start at 70% and gradually build up in weight each set.

Conditioning

With a partner

3 Rounds for time

30 Hang Squat Snatch 50-30 ( Alt 5’s )
30 Strict HSPU ( Alt 5’s )

Time cap 20 min.
4 Rounds not for time

500m row
25 GHD sit up

 

 

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