Strength:

10 rep back squat @  85%  of 1 rep max back squat or turn into an Amrap at 85%  of 1 rep max (really fight for AMRAP)

*Next week we test our 3 rep back squat
*new athletes who don’t have 1 rep max back squat  build to heavyish 1 rep for the day
*new athletes who have recently found their 1 rep max back squat complete 3 sets of 10 at 50% of their 1 rep Max

Conditioning:

3 minute Amrap

80 double unders (160 singles)

*remaining time max db cleans 50/35

2 minute rest

3 minute Amrap

80 double unders (160 singles)

*remaining time max db front rack reverse  lunges

2 minute rest

3 minute Amrap

80 double unders (160 singles)

*remaining time max db front squats

2 minute rest

3 minute Amrap

80 double unders (160 singles)

*remaining time max db deadlifts

Score = max number of reps completed with the db’s

Cash Out:

50 banded pull throughs