Strength
back squat (HB or LB): 1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 75%, rest 2 minutes
rest > 15 minutes/full recovery
Conditioning
7 minute AMRAP, ascending ladder of:
3 thrusters @ 100/65#
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups…
rest > 15 minutes/full recovery
Strength
4 x 3 pause front squat @ 13X1 tempo, heavy as possible, rest 2 minutes
