Strength
Back Squat
Fitness:
- 6-8 @40X1
- 8-10 @30X1
- 10-12 @20X1
Build across sets
Performance: 1 x 20 (add 5# from last time or use 60% if this is your first time. If failed last 1 x 20, switch to fitness).
Conditioning
At 0:00:
- 20 Thrusters (115/75)
At 3:00:
- 20 Thrusters (115/75)
At 6:00:
- 20 Thrusters (115/75)
At 9:00:
- 30 Burpees
- 30 Pull Ups
Use a weight on the thrusters that allows you to go unbroken.