Part 1:

Back Squat

  • 3RM
  • 4 x 3 @ 90% of 3RM
  • 2-3 min between sets @ 90%

Part 2:

2 Rounds for time:

  • Run 400m
  • 25 Burpees
  • 25 Med Ball Cleans (20/14)
  • 25 KB Swing (24kg/16kg)
  • RX +: 32kg/24kg

Med Ball Clean Demo: http://youtu.be/-0TMFnoE9Cw