No words…..

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:

AMRAP 5 Minutes:

5 Power Cleans
10 Push-Ups

Rest 5 Minutes

AMRAP 5 Minutes:

10 Pull-Ups
20 Squats

Before starting the first piece warm up the Power Clean to a weight a little heavier than your going to use in the workout.