Strength
A. Max Effort:
Build to a 3RM Back Squat @3210
*Stop once you cannot hit the tempo (3 second negative, 2 sec pause in the bottom, 1 second to stand up)

B. 4 sets:
5 Barbell Deficit Split Squat, each, Heavy @2102
10 Turkish Sit Ups (5 each arm) Heavy @2102

Stand Front foot on 45lb plate. Determine split squat weight by feel. The extra range from the deficit will be challenging.

Conditioning
“Fire & Ice”
For Time:
25 Wallballs, 20/14
50 Alternating Dumbbell Snatches, 50/35
25 Wallballs, 20/14

Conditioning II
Every 4 minutes x 4 sets:
400m Run

Wear a weight vest if able.

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am–