Strength
Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec.
Conditioning
1) EMOM for 7 minutes:
12 Ring Dips followed by – ME Burpees
*Rest
2) 4 rounds of:
30 sec. ME AD Bike
30 sec. ME Power Cleans 165/110#
30 sec. ME AD Bike
90 sec. Rest
