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. Start at 60% for each and add weight each week throughout the cycle.

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Conditioning:

3 Rounds for Time:
400m Row
30 Squats
20 Push-Ups
10 Pull-Ups