Strength

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps

*Set 1 – 75%

*Set 2 – 80%

*Set 3 – 85%

*Set 4 – 87-90%

*Set 5 – 90% or more

Conditioning

21-15-9

Thrusters (115/75 lbs)

Toes to Bar

Box Jump-Overs (24″/20″)