For Strength today, build up to a heavy (not max) 2 rep back squat, once you’ve built up to that, take it down to about 75% and complete 2 sets of 3 pause back squats (3 second pause). Conditioning has a “buy in” of 100 double unders, after that run through the remaining triplet as many times as possible. Hang cleans should be light, but maybe not light enough to complete unbroken sets of 12. Scale c2b pull-ups to pull-ups, jumping pull-ups or ring rows – KEEP MOVING.
Strength
Back Squat
Heavy set of 2
Conditioning
AMRAP in 12 minutes
100 Double Unders
then…
15 Kettlebell Swings 55/35
12 Hang Cleans (squat) 115/75
9 Chest to Bar Pull-ups
