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:

3 Rounds For Time:

500m Row
20 Hang Power Cleans
20 Overhead Squats

The barbell weight should be light. Baller status for doing the 40 reps on the bar unbroken for even one round.