Strength
Back Squat
Every 2 minutes, for 4 sets:
Set 1 – 12 x 50%
Set 2 – 10 x 55%
Set 3 – 8 x 60%
Set 4 – 6 x 65%
This is meant to be light. We’ll be testing lifts next week!
Conditioning
Fitness:
Every minute, on the minute, for 8 minutes:
3 Burpees + 4 Unbroken Thrusters
If you fail to finish the work in a minute, rest until the next minute, but you must do 8 full rounds.
Performance:
Every minute, on the minute, for as long as possible:
Minute 1: 1 Burpee + 1 Thruster (95/65)
Minute 2: 2 Burpees + 2 Thrusters
Minute 3: 3 Burpees + 3 Thrusters
…and so on, until the required work cannot be completed in the minute.