Weightlifting:
Competition & L2:
Front Squat 3×8 @ 50% 1rm of BS
L1:
Back Squat 3×5 (add 5-10 pounds)
Conditioning:
Competition:
8 rounds for time
5x wall balls (20#/14#)
5x front squats (155#/115#)
5x burpees
L2:
8 rounds for time
5x wall balls (20#/14#)
5x front squats (135#/95#)
5x burpees
L1:
8 rounds for time
5x wall balls (20#/14#)
5x front squats (95#/65#)
5x burpees