140128

Strength-

Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning-

9 minutes to complete:

30 Plate ground to overhead (45/25)
20 Burpee Box Jumps 24/20″
15 Toes to bar
20 Plate ground to overhead (45/25)
30 Burpee Box Jumps 24/20″
15 Toes to bar
Max Effort Plate ground to Overhead (45/25) in the remainder of the 9 minutes.