Strength:
Back Squat @ 13×0 Tempo (3 sec pause at bottom) : 5xAMRAP (shoot for 6-9)
- If you were able to get 5×9 last week, increase working sets by 10-20#
- If you were unable to get 5×9 last week, keep the same weight and try to get more reps this week
Conditioning:
5 Rounds of:
- 5 Overhead squats (135/95)
- 7 Chest to bar pull ups
- 9 Plyo push ups