STRENGTH
Main Lift
Back Squat
10-8-8-6-4
60%, 65%, 65%, 70%, 75%
Hip Thrust
15-12-9-6-3 Increase weight each set
CONDITIONING
Five Rounds for Time
3 Clean and Jerks (165/115)
6 Handstand Push Ups
9 Box Jump Overs (24/20)
CORE/Mobility
1 Min Twisted Cross
1 Min Butterfly
50 Hollow Rocks