Warm-Up
6 Minute AMRAP
5 Leg Raises (1 sec pause @ top, slow descent)
7 Muscle Clean
9 Air Squats (toes and heels together)

10 Minutes to find..
3 Rep Max Kneeling Box Jump

Strength
Every 2:30
Back Squat
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%
1x Rest period
Front Squat
1x5 @ 60%
1x5 @ 65%
2x5 @ 70%

Conditioning
"2016 Regional event 4"
4 rounds
28 Pistols(alternating)
15 Power Cleans (115/80)
13 Minute Cap