Strength: Front Squats

2×10 FAST reps.. no grind here.. leave 3 in the tank

Increase weight between sets if you need to, but it should only be 5-10 lbs

rest 3:00 b/w sets

Barbell Romanian Deadlifts

3×8, increasing

rest 60-90 secs b/w

Conditioning:

Against 9 Mins for Time

21-15-9

Deadlifts

Box Jump + Step down

Comp: 225/155, 30/24

Fitness: 185/125, 24/20

GPP: 155/105, 20/16

Health: KB DL, Plate Jumps