STRENGTH:

Front Squat:
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

* Starting At 60%, climbing. Once your shoulders start to dip forward during transition out of pause squat, stop climbing.

CONDITIONING:

“Task Priority Fight Gone Bad”
3 Rounds:
20 Wallballs (20/14)
20 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (75/55)
20 Shoulder to Overhead (75/55)
20/14 Calorie Row

*Rest 2 Minutes after each round, 20 minute cap.