Strength
Fitness:
1) Front Squat, 3×5 Linear Progression
2) Back Squat, 3×5 Linear Progression
Performance:
Working off of your 1RM front squat, Front-Back Squat:
2x 3-6 @ 80%
2x 2-4 @ 90%
Do front squats, rerack bar, take a breath, then immediately do back squats.
Conditioning
3 Rounds:
- :20 Max Effort (ME) Thrusters (115/75)
- :20 Rest
- :20 ME Chest to Bar Pull Ups
- :20 Rest
Immediately followed by,
3 Rounds:
- :20 ME Thrusters (95/65)
- :20 Rest
- :20 ME Pull Ups
- :20 Rest
This plays out as six consecutive rounds. Athletes must change weight during the rest following their third round. Keep effort at 90% or below and focus on form and moving smoothly through the entire piece.