Warm-up: Joint Mobility/Dynamic

Strength:

Perform 2 of the following drop sets

3 x Back Squat
Rest 90 seconds
20 x Back Squat at 50-100#s less then your previous 3 rep effort

*Rest 3 minutes between efforts
*Your 3 rep squat is not to exceed 85% of your working 1rm. This is cap weight it is not the mandatory weight to use
*The goal should be to use the same weight for your 3 and 20 in both sets today

Conditioning:

15 PullUps
15 Clean and jerks 135/95
15 Burpees
10 C2B Pullups
10 S2OH 135/95
10 Burpees
5 Muscleups
5 Power Snatches 135/95
5 Burpees

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)