Strength
Performance:
5 Back Squat @ 50% of 1RM
– rest 60 seconds –
3 Back Squat @75% of 1RM
– rest 60 seconds –
1 Back Squat @85% of *possible* 1RM
– rest 60 seconds –
1 Back Squat @90-95% of possible 1RM
– rest 2 minutes –
Max Strict Pull Ups
– rest 2 minutes –
1 Back Squat @101-103% of 1RM
– rest 2 minutes –
Max Strict Pull Ups
– rest 2 minutes –
1 Back Squat @103+% of 1RM
– rest 2 minutes –
Max Strict Pull Ups
Fitness:
Same as above but for back squat, sets 1,2,3 complete 4-6 reps with a 30X1 tempo, for sets 4,5,6 complete 2-3 reps with a 30X1 tempo.
Conditioning
2 rounds for max reps/meters:
- 2 minutes of Rowing
- 2 minutes of Box Jump Overs (24/20)
Record score for each of the 4 peices