Strength
1A) Back Squat
Performance: 5/3/1
- 3 @ 70%
- 3 @ 80%
- 3+ @ 90%
Add up to an additional 10lbs to your training max from the previous cycle.
Fitness:
- 4 x 2-4 @ 22X1
1B) Handstand Push Up Negative
- 3 x 3-5, as slow as possible
Conditioning
With a partner, alternating full rounds, complete 3 rounds each:
- 10 Hang Squat Cleans (115/75)
- 10 Front Rack Reverse Lunges (5 each) (115/75)
- 10 Burpees over the Bar
The hang squat cleans and lunges must be done unbroken.