Week 3 of 8: Monday

Strength
Back Squat
Work up to a 3-rep max pause back squat.
Complete at least 4 heavy 3-rep sets on your way to your max for the day

Good Mornings
3 Sets of 6

Strength Conditioning
Not For Time
3 Rounds
10 Alternating Front Rack Kettlebell Step-ups
6 Tempo Front Squats @ 60-65% of Max*
*4-seconds negative, explosive up

Conditioning
Not For Time
10 Clean & Jerks @ 75% of Max C&J
50 Chest-to-Bar Pull-ups
15 Box Jumps (30/24)

Conditioning
8-minute Time Cap
24-21-18
Calorie Bike
Thrusters (95/65)

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