Strength:

1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.
2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…
3) Glute Ham Raises: 4 x 6-10. Rest 60s.

Extra Credit:

3 sets of Banded Alphabet on each side.  Rest :60.