Strength:

A1) Back Squat + Front Squat:

3 x 4

A2) 3-Point Dumbbell Row:

3 x 4

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements. If last weeks set went well add 5-10lbs to the squats and 5lbs to the rows.

_______________________

Conditioning:

AMRAP 7 Minutes:

7 Front Squats

7 Push-Ups/ Ring Dips

The barbell comes from the floor and should be light enough to perform the reps unbroken. The first rep of each set can be a Squat Clean. When scaling, choose an option that allows you to score 5+ rounds.