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"Act as if what you do makes a difference. It does." --William James

MONDAY, 09JULY2018 - Work For Today
Wave 1/Week 6/Day 1

CONDITIONING - 10, 8, 6 Reps of
Power Cleans
Atlas Stone to Shoulder
Run 400 Meters

STRENGTH - You Have 30 Minutes to Work up to a 3RM 3 Second Pause Squat
Between Rounds Complete:
10 Barbell Roll-Outs
100 Foot Broad Jumps

VOLUME 
Set 1: As many 3 Second Pause Squats as Possible @ 80% of your 3RM
10 Barbell Roll-Outs
Set 2: 8 3 Second Pause Squats @ 80% of your 3RM
10 Barbell Roll-Outs
Set 3: 8 3 Second Pause Squats @ 80% of your 3RM
10 Barbell Roll-Outs

ASSISTANCE - 5 Rounds
:30 Seconds Dumbbell Walking Lunges
:30 Seconds Thrusters
:30 Seconds Wall Sits
:30 Seconds Rest
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