Strength:

3×5 Back squat

3×5 Front squat

Move directly from the Back Squat to the Front Squat. There should be a discernible pause at the bottom of each rep. If you were here last week add 5-10 lbs. If not, start at 60% for each and add weight each week throughout the cycle.

Exposure 3 of 8.

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Conditioning:

Every 5 minutes for 4 rounds:
30 Double-Unders
15 V-Snaps
5 Hang Cleans

The barbell load should be medium-heavy and unbroken on the fast end. Scale to Hang Power Cleans as needed based on mobility.