Warm-up

Strength:

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 – 8 x 70-80%

Conditioning:

These are meant to be fast and unbroken sets. So, pick a weight on the barbell that you can hold onto for 15-12-9 and a skill level/progression for toes to bar that doesn’t cause you to break more than once per set.

15-12-9

Thrusters 95/65

Toes to Bar

Rest exactly 2min, then

9-12-15

Toes to Bar

Wall Balls 20/14 to 10ft

Or

15-12-9

Thrusters 75/55

Hanging Knee Raises or ½ Kipping Toes to Bar

Rest exactly 2min, then

9-12-15

Hanging Knee Raises ½ Kipping Toes to Bar

Wall Balls 20/14 to 10ft