Strength:
6x3 Back Squat at 80%
Conditioning: With a running clock complete the following as fast as possible. No cheating on the 4 minute rest! 😉
21-15-9
Pull ups
Burpees
Rest 4 minutes
21-15-9
Shoulder to overhead 50/40
Wall Balls
Mod 1: 35/25
Extras:
6x2 Split jerk
If you are not proficient at split jerk use this time to practice. Use the blocks so you don't start fatigued.