Strength

Back Squats Based on 5 RM
On the 0:00- 9@ 78%
On the 2:00- 7@ 85%
On the 4:00- 5@ 92%
On the 6:00- 3@ 97%
On the 8:00- 1@ 102%
On the 9:30- 1@ 104%
On the 11:00- 1@ 106%
On the 12:30- 1@ 108-109%
On the 14:00- 1@ 108-109%

Conditioning

“Spice Girl” for Time
21 Power Snatch (95/65)
5 Rounds of Cindy
21 OHS (95/65)
5 Rounds of Cindy
21 Squat Snatch (95/65)
***Cindy – 5 Pull-Ups, 10 Push-Ups, 15 Air Squats