Strength
3 Cluster Rounds:
3 mini sets of 2 Back Squat, Rest :15 sec between each mini set
Rest 3 minutes between each round.

All 3 rounds are done at the heaviest weight from last week.

Conditioning
“Dynamic Duo” (Teams of 2)
For time:
600m Run
80 Calorie Row
40 Power Clean, 95/65
400m Run
60 Calorie Row
30 Power Clean
200m Run
40 Calorie Row
20 Power Clean

Accessory
3 rounds for quality:
20 Crossover Box Step Ups, 45/35
10 Hip Thrust, Heavy

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