Strength

Push Jerk:
– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.
Back Squat:
– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

Conditioning

Atlanta Braves 

AMRAP 4 Minutes
9 Burpee Muscle ups
21 Overhead Squats (95/65)
-Rest 4:00-
AMRAP 4 Minutes
6 Burpee Muscle ups
15 Overhead Squats (135/95)
-Rest 4:00-
AMRAP 4 Minutes
3 Burpee Muscle ups
9 Overhead Squats (185/125)