Strength:

Tempo Back Squats + Front Squats (41X1)

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

BS: 2 x 6,

FS: 1 x 6

This is a backoff week, use the same weight as week one.

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Conditioning:

2 Rounds for Time:
600m Row

40 Alternating Dumbbell Power Snatches (20 each arm)

30 Single-Arm Dumbbell Thrusters (15 each arm)

20 Hollow Rocks

 

Use the same dumbbell for the Power Snatches and Thrusters. Choose a heavy load than allows you move well but probably not unbroken on each movement. Try to do the hollow rocks unbroken.