Warm-up

Strength 1:

Take 20min to build to a heavy Back Squat

*If you are newer and have not been following this cycle, please do not go for a heavy single. Work with your coach on a set and rep scheme that works for you.

If you get a PR, make sure you write it on the PR board!  

Suggested loading:

3@70% 2@75% 1@80% 1@85% 1@90% 1@95% 1@101+% 1@101+%

Strength 2:

Every Minute on the Minute x 12min

1- Horizontal Ring Rows x 10 reps

2- Diamond Push-ups x 10 reps

3- Front Rack Reverse Lunges x 10 reps (Barbell or Dumbbell)