Strength:

Squat:

Back Squat 2 x 12
Front Squat 2 x 8

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. If last weeks sets went well add 5-10lbs to your working sets.

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Conditioning:

For Time (12 min cap):

50 Wall Balls

30 Double-Unders

20 Push ups

Use something a little heavier than your used to for the Wall Balls. The scaling optinos for the double unders is 90 singles or 15 attempts.