Strength
1) back squat (LB): 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80%, rest 2-3 minutes
2) front squat: 1×5 @ 60%, 3×5 @ 70%, rest 60 seconds
3) 5 x 1 snatch balance, as heavy as possible, rest 60 seconds
Conditioning
Every 3rd minute for 12 minutes (5 rounds)
3 burpee muscle-ups
20 kettlebell swings @ 24/16kg
Note: If you do not have or are working on muscle-ups, perform 3 burpee into “jumping” muscle-ups as substitute.
