Strength
Back Squat - 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat * Complete a set every 1 minute, on the minute for 5 minutes *
Back Pause Squats - 5 sets x 2 reps * Complete a set every 90 seconds *
*Build over the sets, NOT a max
Conditioning
Miracle
For Time: 21-15-9 Double Dumbbell Front Squats (50s/35s) 12-9-6 Burpee Pull-Ups - Into - 72 Alternating Dumbbell Snatch (50/35)
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