STRENGTH

Squat

7 sets of 3 reps, work up each set.

Then:

Every 30 seconds for 10 minutes perform 2 front squats @ 65% of max squat clean. Keep your core tight!

Then:

300 flutter kicks

CONDITIONING

Row or Run, 3 rounds of...

30:30 (work:rest) x 6
Rest 4 minutes

**Compare total meters to MONDAY 20140317**

*Competitor: As prescribed
*Established: As prescribed
*Recruit: Instead of every 30 seconds do every minute on the minute. 2 rounds on conditioning.