Strength
Work up to a 20 repetition max back squat. Aim for the same weight you did for 10 on the 9th.
Conditioning
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
- 20 Split Jumps
- 10 Hand release pushups
- 10 Pullups
2 minutes to complete:
- 1 max effort unbroken set of Front Squats @ 65%
Notes: FSs are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the bar returns to the floor.
The beginning of the 2nd pull, learn it, love it. This is what the hang position should look like, whether starting from the hips or floor.