Tuesday August 20th

Strength:

12min EMOM Alternating minutes 2 Front Squat 4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat

Conditioning: 18min Cap

600m Run 30 DB Step Up Overs (50/35)(35/25) (box height 20/18) 20 Hang Power Cleans (135/95)(125/85) • Rest 2 Min • 20 Hang Power Cleans 30 DB Step Up Overs 600m Run *Dumbbells can be held at your waist or on your shoulders.

*600 Run should take NO longer then 5min...if it does...shorten to 400m

IF you are not running for what ever reason, you will chose a cardio piece and do for 4min.