1) Strength: Alternating 12 Min EMOM Even: 2 Front Squat Odd: 4 Back Squats
Barbell weight: 72% of 3RM Back Squat:
****Below are the reps you will do ONLY if you are NOT going heavy on squats. Even Minutes - 4 Front Squats Odd Minutes - 7 Back Squats
63% of 3 RM Back Squat
Conditioning:
12 Min AMRAP 21 Kettlebell Swings (70/55)(55/35) 14 Front Rack Reverse Lunges (115/75)(95/65) (7 per leg)
21 Wall Balls (20/14)