Strength:
Back Squat 5x4 @ 75%
Then 1 set of 20 reps @ 50% of 1RM
Conditioning: (20min Cap) (chose a weight where u can go unbroken on first round of each)
For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Squat Cleans (135/95) (115/75)
2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Squat Cleans (135/95)
3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Squat Cleans (135/95)
Set of 21: 21 / 12-9 / 8-7-6
Sets of 15: 15 / 9-6 / 6-5-4
Sets of 9: 9 / 5-4 / 4-3-2