Strength:
1) 5×3 Back Squat @ 75% of working max
2) 5×3 Front Squat @ 75% of working max
25min time limit
Notes:
Do 3×3 warm-up for back squat then do all remaining sets of 3 at 75%. Do not go up stay, at 75% or less. Immediately after do 5×3 front squat at 75%. You will be warmed up so should be able to go right into them.
If you do not have weights established work-up to a medium weight for the warm-up then slight increase for the 5 sets. Front squat will be about 20%-30% reduction in weight.
Conditioning:
8 Rounds of
20sec ME Power Cleans, 115#(75#)
10sec Rest
20sec ME Jump Squat
10sec Rest
Score is total reps of PC and JS.