Warm-up

Strength:

Take 20min to build to a 1RM Back Squat

Suggested loading:

5×60% 3×70% 2×80% 1×90% 1×95% 1×103%

If you are newer to the gym, please do not max out. Talk with your coach about finding a good set and rep scheme for today.

For everyone, SAFETY first. 1- Do not spot each other. Understand/learn how to bail out and roll the barbell off your back. 2- Clear your area of plates, phones, water bottles towels and other humans. And use clips on the barbell. 3- If needed, use a belt at higher percentages and ask your coach how to fit it properly. 4- Know your limits- don’t sacrifice your technique for more weight.

Conditioning:

No measure today. The focus was on the back squat. Use this EMOM to practice efficient barbell cycling and some strict gymnastics strength.

Every Minute on the Minute x 10min

1- 8-10 Hang Power Snatch 75/55 + 8-10 Air Squats

2- 6-10 Strict Pull-up Variation*

*Choose among- strict pull-ups, strict chin-ups, strict ring pull-ups, strict chest to bar, and feel free to add weight if you are proficient.