Warm-up & Mobility: 15 Minutes

Strength: Squat 3-3-3-3 increasing weight with each work set, working up to 80-82.5% of 1RM

Conditioning: 18 min AMRAP –

Run one mile (or Row 2000m if it is all out pouring as predicted), then continue AMRAP with:

  • 9 Front Squat (115/75lb)
  • 6 Jerks (same BB)
  • 9 HR Push-ups

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