Weightlifting:
Back Squat:
1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%. 1X2 @ 95% – Rest 90 seconds, % is based of all-time 1RM minus 5%
Conditioning
5 rounds for time of:
10 Thrusters 95/65#
20 Bar Facing Burpees
*12:00 time cap
Rx +
5 rounds for time of:
15 Thrusters 95/65#
25 Bar Facing Burpees
*12:00 time cap