Strength
Back Squat
Performance: Wendler 5-3-1
- 75% x 5
- 85% x 3
- 95% x 1+
*Use a training max.*
Fitness:
- 3 x 1-3 @ 22X1
Conditioning
3 Sets:
Complete as many rounds as possible in 4:00 of:
- 7 Toes to Bar
- 7 Burpees
- 7 Calorie Row
2:00 Active Rest
Optional Independent Work
Every minute, on the minute, for 8:00:
- Squat Cleans x 5 @ 70-80%
- Max Double Unders in 30s
3 Sets
- 16 Alternating Pistols
- 8 Clean Grip Romanian Deadlifts
- 8-12 Calf Raises