Strength:
Front Squat: Find a 1RM with 3 sec in the bottom and 10 secs at the top
then,
Front Squat: 3×3 @ 83% of today’s 1RM (same tempo – 3 secs in bottom, 10 secs at top)
Conditioning:
“Crippler”
For Time:
- 30 Back Squats (225/155 or 70% 1RM)
- 1 mile Run