Weight Lifting: at 11am
A) 1 RM low box squat (10 or 12") (green bands over barbell)
B) 7x4 deficit muscle clean @80% of muscle clean
C1) 6x6 GHR curls
C2) 3x10 bent reverse hypers:
D) 125-175 green band leg curls
Conditioning: at 4pm
With a Partner for time
150 Wall Ball
100 Toes to Bar
50 Strict HSPU
10 Legless Rope Climbs 15’
*Break up the work as needed
4 Rounds:
400m Run
12 Front Squats 185/125#
8 Burpee Box Jump Overs 24/20”
*Rest 90 seconds after each round. Stay unbroken on the front squats, and push the runs.