Strength
Back Squat
Performance: Wendler 5-3-1
- 65% x 5
- 75% x 5
- 85% x 5+
Fitness:
- 3 x 4-6 @ 22X1
Conditioning
Every minute, on the minute, for 20:00:
- Burpees x 8
- Calorie Row or Bike x 12/10
After each successful round, add 1 burpee. The calories remain at 12/10.
After each failed round, subtract 3 burpees.
Optional Independent Work
Every minute, on the minute, for 8:00:
- 2 Power Cleans @ 65-85%
3 Sets:
- 20s Max Alternating Pistols
- 8 Barbell Good Mornings
- 8-12 Calf Raises