Strength
Fitness:
3×5 Back Squat, Linear Progression
If time allows you may do a 4th set.
Performance:
Utilizing 94% of load from Monday:
Front/Back Squat, 4 x 7-13
Notes: Do 7 front squats, rerack bar, take a breath, then immediately do 13 back squats. Four sets.
Conditioning
Fitness:
10 minutes, as many rounds as possible:
- 8 Ring Rows
- 8 Dumbell Push Press (35/25)
- 8 Kettlebell Swings (70/53)
Performance:
Half “Nate”; 10 minutes, as many rounds as possible:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (70/53)