Strength
1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes
2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes (video, video)
Note: Back squat is based on 1RM of HBBS or 90% of 1RM of LBBS.
Strength/Midline/Skill
NOT for time:
3 rounds
10 deficit deadlifts @ 55-65% of 1RM
7 kipping hspu’s
4 burpee wall-sit
Note: Although not for time, concentrate on maximal bar speed during the deadlifts. Use 35# plates platform to create deficit. On burpee wall-sit, try to get maximum height on jump as opposed to “climbing” the wall to sit. Find a portion of the wall that allows you to best execute this.
Conditioning A
EMOM for 4 min, 3 snatches @ 60% of 1RM + 20 double unders
EMOM for 4 min, 2 snatches @ 70% of 1RM + 20 double unders
EMOM for 4 min, 1 snatch @ 80% of 1RM + 20 double unders
