Strength:

Back Pause Squats

4-4-4-4 @ 65% 1RM

 

For Quality

 

 

Conditioning:

50 Knees-2-Elbows

50 Thrusters (45/33)

50 Double Under

50 Kettlebell Snatches (53/35)

50 Overhead Squats (45/33)

50 Sumo Deadlift High-Pull (45/33)

50 Burpees

 

For Time

 

 

Mobility:

15 Sit-ups to Pike

Couch Stretch – 2:00 per leg

Side Split – 2:00 per leg

 

For Quality

 

 

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