Monday
Strength
Front Squat
3 x 2 paused then 3 x 3 without a pause. Aim for these sets to be all be 5-10 Lbs heavier than last week. Starting percentage of pause doubles should be between 75-80%
Conditioning
12 Minute AMRAP:
3-6-9-12 etc
Overhead Squat
30 DU's after each set
Level 3- 95/65
Level 2- 75/55
Level 1- A weight that allows for you to get through the round of 12 unbroken.