February 9 2021

Strength: 

3 Rounds of:

Back Squat: Find a heavy set of 12

-30% for 12 ½ Squats (Bottom up) 

-40% for 20 ½ Squats (Bottom up)

Example: 

Heavy set of 12 is 225.

225 x .30 = 157.5lbs for 12.

225 x .40 = 135lbs for 20.

Conditioning 

4 Rounds for Time 

400m Run 

15 Deadlifts (185/135)

10 Box Jump Overs

*18 Min Cap