Strength
5 Sets:
- 1 Clean + 2 Front Squats @ RPE 8
Notes
Today’s strength is front squats, but we will be taking these sets from the ground. Your first rep should be a clean and then you will perform 2 more front squats.
Warm up to a weight that feels challenging, but you know you will not fail any reps (rate of perceived exertion 8/10) and use that weight for all 5 sets. Rest about 2-minutes between each set. Aim to use 5-10% more weight than last week’s weight.
Conditioning
9-15-21 reps of:
- Goblet Squats
- Burpee Box Jump Overs
7:00 time cap
Notes
Today’s conditioning is a couplet with increasing reps of goblet squats and burpee box jump overs. Your score is the total time it takes to complete the 45 reps of each movement or the number of reps completed under the 7:00 time cap.
The goblet squats can be on the heavier side because there are so few reps. But make sure you do not break up any of the sets.
The burpee box jump overs should be done at a box height that you can safely jump on and over even while moving fast. Push the pace here, but stay safe.