Strength: Front Squats (Speed Focus)

Every 3 mins x 2 Sets

8 Front Squats @ 50% moving the bar as fast as possible on the way up

Barbell Good Morning:

Every 3 mins x 3 sets

10 Good Mornings with a 30X1 Tempo

*Lighter weight, but increase a little each set if you’d like

Conditioning;

9 Min AMRAP

9 Power Cleans

6 Front Squats

15 HSPU

Comp: 165/110, Kipping HSPU

Fitness: 135/95, 9 HSPU

GPP: 95/65, 15 Pushups

Health: 65/45, 9 Pushups