Every 2min x 8min

Back Squat x 5 reps @65-70%

This shouldn’t be terribly heavy. Focus on good quality reps with solid form. You can stay at the same weight. Only increase if form is perfect.


These should be fast, unbroken sets. The quicker you go, the more rest you’ll get. Do not let it turn into an AMRAP.

Against a 4min Clock for Time:

300m Run

10 Toes to Bar

5 Hang Squat Cleans 155/105

Rest in remaining time. Repeat for a total of 4 sets.

Record your time for each set.

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