Strength
Back Squat
Every 2:00 x 7 sets
Sets 1-2: 8 reps at 55-65%
Sets 3-4: 6 reps at 70-80%
Sets 5-7: 4 reps at 80-85%
Build across sets 1-4. Sets 5-7 should all be done at the same weight.
Conditioning
4 RFT
10 burpees over DB
20 DB snatches, alt (50/35)
20 SA OH DB walking lunge (50/35)*
Rest 1:00 between rounds
*10 lunges with DB on right side, 10 with DB on left side