Strength:

Back Squat

3(65%) - 3(75%) - 3(85%) - 1 (90%) - 1(95%) - 1(+95%) - 1(100%) 

*The Last 2-3 Sets should be focused on setting a 1RM

Conditioning:

50 Wallballs

50 Pull-Ups

50 Pistols

50 Snatches (75/55)

Accessory:

This Should be completed after the workout - 10 Minute Rest 

Each day will vary depending on the conditioning and strength piece

3 Sets of 15-20 Single Arm DB Bent Over Row (Use KB and a bench)

1 Arm DB Row