Back Squat

Every 2:30 x 5 sets
Set 1 – 5 x 75-80% of 1-RM
Set 2 – 3 x 85-90%
Set 3 – 1 x 90-95%
Sets 4-5 – 4 x 83-87%


This is meant to be a FAST, unbroken sprint. You should only need to put the barbell down when you are switching movements. Think “DT” strategy in terms of reps. Do 14 power cleans, take a VERY short break, pick it up for your 15th power clean then go right into all 15 thrusters unbroken. Don’t get caught up in the Rx weight. Pick a weight that allows you to follow that pattern/rep scheme. Time Cap is 7min but you should be aiming for 5min or less.


Power Cleans 115/75


Finish: 3 sets for quality

Supinated-Grip Bent-Over Barbell Row x 8 reps @3111

Rest 15sec

Standing Arnold Press x 10 reps

Rest 15sec

Side Plank Reach Thru x 30sec each side

Rest 30-60sec

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