Strength
Front Squat + Back Squat
- x 2+4 x 4 sets
Notes
Today’s strength is 2 front squat + 4 back squat. This means that one set has you perform 2 front squats, rack the bar, immediately place it on your back rack, and perform 4 back squats.
You will use the same weight for all 4 working sets today. It should be a weight that feels like a 7/10 difficulty on the first set. The front squat will most likely be the limiting factor here, so make sure you choose a weight where the set of 2 front squats does not feel too difficult. Aim to use about 5-10% more weight than last week.
Conditioning
For time, 3-6-9-12-9-6-3 reps of:
- Overhead Squat
- Burpees over the Bar
12:00 time cap
Notes
Today’s conditioning is a couplet of overhead squats and burpees over the bar. Your score is the time to complete all 48 reps of each movement or the number of reps completed under the 12-minute time cap.
The overhead squats should be at a moderate weight. You should be able to complete the 12 reps in 1-2 sets and most other sets unbroken.
If you cannot maintain at least 10 burpees per minute, consider lowering the number of reps. Keep a steady pace that allows you to transition quickly between overhead squats and burpees.