Strength
Front Squat
* Set 1 – 5 reps @ 50% of your 1-RM
* Set 2 – 3 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Conditioning
Two sets for times of:
500 Meter Row
30 Ring Dips
20 Toes to Bar
Rest 4 minutes between sets
