1) Back squat (high bar) 5 x 5 @ 75%, rest 2 to 3 minutes
Take 20 min to simultaneously warm up to a heavy deadlift and squat clean, not maximal.
Conditioning (8 min cap)
1 deadlift 455/300#
2 muscle ups
3 squat cleans 250/165#
Notes: Make sure there has been AT LEAST one hour (or more) between the completion of your back squats and the beginning of King Kong.
King Kong is a short but highly intense workout. Please keep that in mind. This is a sprint. However, degradation is speed is acceptable but not form. If form is compromised to any great extent, stop. If you must scale, aim for a weight that is about 90% of your 1RM deadlift, but no more than 455/300#, and about 80% of you 1RM clean but no more than 250/165#. If you do not have muscle ups, you must use the modification with a band. Do not sub pull ups and ring dips.If you do not have hspu’s you may sub pike push ups.