1. "Jack Squat"
21-15-9
Front Squat (135/95)
KB Swing (70/53)
400m Run after each round (3 runs total)

2. Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 90%
3 @ 80%
1 @ 95%

3. Odd Object Conditioning
3 x 200m* with 2 KB or DB
*50m Left Overhead Right Hang
50m Right Overhead Left Hang
50m Front Rack
50m Both Overhead
Choice of weight, complete 200m without putting KB down