Warm-up

Strength:

Final Week before 1RM

Back Squat Every 2:30 x 5 sets

Set 1 – 5 x 65-70%
Set 2 – 3 x 70-75%
Set 3 – 1 x 75-80%
Set 4 – 1 x 85-90%
Set 5 – 1 x 90-95%

Conditioning:

2 person team

You-go-I-go on rounds.

Teammates share the same dumbbells, so partner up with someone planning on using the same weight.

Rx 35/25

Rx+ 50/35

As Many Rounds and Reps as Possible in 7min of:

5 Dumbbell Hang Squat Cleans

50ft Front Rack Dumbbell Carry

5 Dumbbell Thrusters

Rest 1min

As Many Rounds and Reps as Possible in 7min of:

8 Dumbbell Deadlifts

50ft Dumbbell Farmer’s Carry

2 Devil’s Press