Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance:
Back Squat
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 90 sec MAX between sets
If you made all intervals last week, increase loads 5# this week, if you missed any last week, repeat those loads.
Fitness:
9×3 Climbing to heavier than last week.
Part 2 – Conditioning:
“The Killers”
Performance:
For Time:
50-40-30-20-10
Med Ball Clean 20/14
25-20-15-10-5
S2OH 115/75
Fitness:
For Time:
50-40-30-20-10
Med Ball Clean
25-20-15-10-5
S2OH RPE 6
