Strength:

5 front squats @ 60% of 1 rep max
3 front squats @ 70% of 1 rep max
Amrap of front squats @ 80% of 1 rep max

Conditioning:

36/28 cal Ski Erg
36 alt db snatch 70/50
36 kbs 90/70
36 ghd sit-ups or 36 V-ups
36 goblet squats 55/35
36/28 cal row

*WHO CAN GO HARD ABD MAKE THIS HURT REAL GOOD?!

vn