STRENGTH
Front Squat: 6 sets to work up to a 5RM. Rest 2:00
- Beginner: 2 warm-up sets to get to a challenging weight for 5 x 5
- Goal: With great mechanics, try to beat your 6RM by 10% or more.

CONDITIONING
"Damage Plan"
5 Rounds for time:
20 Power Cleans (115, 75)
20 Goblet Reverse Lunges (total)(53, 35)
20 Kettlebell Bent Over Rows (total) (53, 35)
- Goal: Uncomfortable, barely sustainable pace for 4 rounds with less than 30s drop off from fastest to slowest round.
15:00 Time Cap

EXTRA CREDIT
1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Glute Hip Thrust - Bodyweight: 3 x 10. Rest 60s.
- squeeze top of each rep for a 1 one thousand.

COOLDOWN
45 Degree Biphasic Hip-Flexor Stretch x 60s each side.