Strength Every 4 minutes for 4 sets, complete: Front Squat – 10 reps @ 60% – 8 reps @ 65% – 8 reps @ 70%

Strength 10 rounds of: 30 sec Row 90 sec Recovery Note: Goal is to increase distance by at least 1m each 30 sec round Conditioning

Strength Every 2 minutes for 7 sets, complete: 3 Position Power Clean (Hip, Knee, Floor) – increase load as possible – Conditioning 20 rounds for

Strength Every 4 minutes for 4 sets, complete: Front Squat – 10 reps @ 60% – 8 reps @ 70% – 6 reps @ 75%

Conditioning For time: 20 Devil’s Press (50s/35s) 5 Wall Walks 40 Box Jump Overs (24″/20″) 5 Wall Walks 80 KB Swings (55/35) 5 Wall Walks

Strength 12 minutes to establish a max weight in the following complex:3 Overhead Press + 2 Push Press + 1 Jerk Conditioning 50-35-20 for time

Strength 15 minutes to establish a 3RM Front Squat Conditioning “West Metro Benchmark Test 2” 4 rounds for time of (12 min cap):18 Wall Ball

Strength For time:Row 2000m Conditioning 4 rounds for time of (17 min cap):10 Alternating DB Snatch (50/35)30 Abmat Sit Ups30m Single-arm KB Farmer Carry, right

Strength 12 minutes to establish a single heavy Power Clean for the day Conditioning For time (12 min cap):9-7-5-3-1 Squat Clean (185/125)Run 200m