Strength
Back Squat
A. Warm up:
- 8 reps @ 40% 1RM
- 6 reps @ 50%
- 4 reps @ 60%
B. Working sets:
- 6 reps @ 70% 1RM
- 1 rep @ 90%
- 6 reps @ 75%
- 1 rep @ 95%
- 6 reps @ 80%
- 1 rep @ 100%
Conditioning
For time:
- 30 Pull-ups
- 10 Thrusters (75#/53#)
- 20 Pull-ups
- 20 Thrusters
- 10 Pull-ups
- 30 Thrusters