Strength

Back Squat

4 X 8 @ 75% quick up and down with no pause every set, rest 90 sec.

Conditioning

L) 5 rounds of:

30 KB Swings 24/16kg
15 Wall Balls 20/14#
7 Power Snatches 95/65#
Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.