Strength
5 sets of:
Back Squat x 3-5 reps (3 second negative)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 60 seconds
Conditioning
10 minutes AMRAP of:
Deadlift x 1 rep (115/75#)
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground.)
