Strength Work up to a heavy set of 2 squat [...]

Conditioning  Teams of 3 250 cal bike 200 cal row [...]

Strength “ 20 second squats “ 7x3 @50% Conditioning Crossfit [...]

Strength Clean and jerk singles 10 @60% 10 @65% 10 [...]

Strength Squat snatch 1x1 @80% Then 6x3 @75% Conditioning Each [...]

Strength Work up to a heavy front squat single Conditioning [...]

Conditioning Teams of 2 In 4 min windows : 400m [...]

Strength Front squat positional 7x3 @50% :05 down / :05 [...]

Strength Back squat volume ( % of 1RM ) 10 [...]

Strength Snatch 1x1 @60% Then 8x3 @65% Conditioning 14 Min [...]