1. Warm up/mobilise
2. Strength Training: Front Squat 5, 5, 5+
Keep the weight the same throughout each set of 5, on the final set of 5 complete the 5 reps then continue for as many reps as possible. Do not sacrifice good form for more reps.
3. Conditioning:
3 RFT:
30 Air Squats
12 Pull Ups
9 KB Swings 32/24
4. Recovery