Add weight to the last time you did back squats. You may need to make smaller increments, even a total of 2.5 or 5 pounds this time compared to last. We want to increase the weight to follow the linear progression that most of you should be able to follow. If you CAN’T complete the first set of squats, do 5 sets of 3 at an increased weight.
The conditioning is a version of the 2014 Regionals final workout. The actual workout was for time: 64 pull ups and 8 OHS at that heavy weight. Tommy Hackenbruck placed first in the world for that workout in a blazing 1:31. Knowing this, we want to emulate doing a good amount of pull ups in 2 minutes, then attempt a few heavy OHS in another 2 minutes. Choose a pull up scale that allows you to get 30+ in 2 minutes, and choose a heavy OHS, 90-95% of your 1RM. OHS will be taken from the ground.

Strength

Back Squat
3×5 add 5-10 lbs to last week’s number

Conditioning

AMRAP pull ups in 2:00
AMRAP OHS in 2:00, 205/135#