Power
Squat Clean
Build to a heavy single
then do 3×1 at 90%

Strength
Back Squat, 3 sets x 7 reps, Heavy & Across

Use the heaviest weight or more from last week.

Conditioning
AMRAP x 20 minutes
20 Double Under
15/12 Calorie Row
15 Pull up
20 Alternating Pistols

Daily Midline
3 rounds for quality:
20 Westside GHD Situps, 45/35
20 GHD Hip Extension + 20 second Static hold

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