STRENGTH

Tempo Back Squat (3:0:2:0) 3×8
3 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top) **Not to exceed 75%

CONDITIONING

“John Wood Special”
5 Rounds for time:
15/12 cal bike 
10 HSPU 
10 DB Squat Clean 2×50/35 – 1 Head of DB needs to touch ground