Take 20 minutes to find a 1RM front squat. You may want to do a static hold with 105-110% of your intended 1RM and then deload the bar to the intended 1RM. This will hopefully “trick” the body into thinking your new 1RM is “light.” You also should not tie your previous PR. (i.e. if I hit 300# before, I should do 285 or 290, then go for 305 for a modest PR. No sense in tying a PR.)
Conditioning is 5 separate rounds. In each round, you have 60 seconds to do 10 thrusters and then as many shuttle sprints as you can. 5 mats = 1 rep. Rest for 60 seconds afterwards. Your score is total reps of sprints over the 5 rounds.
Take 20 minutes to Find your 1RM Front Squat
5 rounds of 60 seconds work, 60 seconds rest. Work consists of:
10 thrusters, 95/65#
ME shuttle sprints, (5 mats)