Strength: Front Squat Holds, 5×15 seconds @ 50% 1RM. Holds are performed at the bottom of the squat while staying active and tight the entire time. Must stand up after the hold, practice short diaphragm breathing during the hold and do not relax.
Conditioning: Every 4 mins for 20 mins do: 50 Double Unders Row, 300/250 m 10 Hang Squat Cleans, 115/85 lbs – Squat cleans should be something that we can perform unbroken for the most part. We are shooting for 3 minutes of work, 1 minute rest. If exceeding 3:30, drop 50m off the row each round.