Strength
Fitness: 4 x 2-4 Back Squat @ 30X1
Performance: Back Squat
4 x (80-85%)
3 x (85-90%)
2 x (90-95%)
4 x (87-92%)
3 x (92-95%)
2 x 2 x (95-98%)
Rest 2-3 minutes between sets.
Conditioning
For time:
- 210 Double Unders
- 15 Thrusters (155/105)
- 9 Muscle Ups*
*Substitute 18 chest-to-bar pull-ups or regular/assisted pull-ups
9 minute time cap