Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Back Squat
Performance:
1×5 70% 1×3 75% 1×1 80% 1×5 75% 1×3 80% 1×1 85% 1×5 80% 1×3 85% 1×1 90%
**Rest a strict 90 sec between sets
**If you made all sets last week, increase 5# this week on all sets. If you missed any last week, repeat those loads.
Fitness:
9×3 Climbing to heavier than last week.
Part 2 – Conditioning:
“DT’s Nightmare”
Performance:
On a 12 min ascending clock:
400m run
-then-
3 rounds
12 Deads 155/105
9 hang power clean 155/105
6 Jerks 155/105
-then-
with any remaining time
AMRAP
Muscle ups
Fitness:
On a 12 min ascending clock:
400m run
-then-
3 rounds
12 Deads RPE 7
9 hang power clean same barbell
6 Jerks same barbell
-then-
with any remaining time
AMRAP
3 Pull up progression
3 ring dip or pushing progression
**Score is time + reps
