Warm-Up:

10 min. Coaches Choice

Strength:

Five sets of:
Front Squat x 3 reps @ 80-85% (Slight increase from two weeks ago)
Rest 20 seconds
Pull-Ups x 10-15 (Chest-to-bar/regular/banded…do hardest variation, unbroken if possible)
Rest 2-3 minutes before next set.

Conditioning:

15-12- 9
Hang Squat Cleans (135#/95#)
Burpees