Strength:

Tempo Back Squats + Front Squats (41X1)

*2 sets of Back Squats, followed by one set of Front Squats

BS: 2 x 4,

FS: 1 x 4

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Conditioning:

Every minute on the minute x 16:
Even Minutes: 8 DB Power Clean
Odd Minutes: 5-10 Toes-to-Bars

The DB Cleans should be on the heavy side but done unbroken each set. Scale the Toes-to-Bars to Hanging Leg raises as needed, or to 15 Sit Ups per round. You should ideally have about 30-40 seconds of rest each round. It’s ok to use today as a strength biased day if the movements are challenging for you but you should still have at least 15 seconds of transition time between movements.