Sunday 120923

Strength
back squat (HB): 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%, rest 2-3 minutes

Note: Back squat is based on 1RM of HBBS or 90% of 1RM of LBBS.

Conditioning
For time, within 10 minutes:
7 rounds
7 front squat @ 165/110#
7 chest to bar pull-ups

rest AT LEAST 15 minutes

5 x 40:20 of,
3 T&G power cleans @ 205/135#
ME burpees

Note: If you are scaling the front squats choose a weight that is 50-60% of your 1RM front squat but no more than 165/110#. Notation for touch-and-go clean/burpee portion means 5 rounds of 40 seconds of work and 20 seconds of rest. If you are scaling the cleans choose a weight that is 70-75% of your 1RM clean but no more than 205/135#.

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