Week 1 of 8: Friday

Prep
3 Rounds
Accumulate 30 Second L-sit Hold
10 Tempo Goblet Squats @ Moderate Weight (5 Second Negative)

Strength Conditioning
5 Rounds of:
Minutes 0-1: 50 Double-unders
Minutes 1-2: 3 Shoulder-to-Overheads*
Minutes 2-3: Rest
*Work up to a heavy 3-rep for the day over the course of the 5 rounds.

Strength
Front Squat
15 Reps @ 60%
12 Reps @ 65%
9 Reps @ 70%
6 Reps @ 75%
Rest 1.5 Minutes Between Sets

Conditioning
800 Meter Run
21 Power Cleans (135/95)
21 Box Jump Overs (24/20)
21 Russian Kettlebell Swings (70/53)
-Rest 2 Minutes-
600 Meter Run
15 Power Cleans (135/95)
15 Box Jump Overs (24/20)
15 Russian Kettlebell Swings (70/53)
-Rest 2 Minutes-
400 Meter Run
9 Power Cleans (135/95)
9 Box Jump Overs (24/20)
9 Russian Kettlebell Swings (70/53)

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