Warm-up

Strength:

Percentages are based off your 1RM Regular Back Squat. If you cannot hold the tempo at these numbers, please lower the weight and focus on hitting the tempo.

Tempo Back Squat @32X1

3×65, 2×70, 2×75, 1×80, 1×85% followed by one set of Back Squat x 3 reps @85% with no tempo

Conditioning:

Grace

30 Clean and Jerks 135/95

Finish:

Couple options here. Cool down and/or core work.

– Take 10min to either stretch and/or cool down with a jog, bike, row etc..

– 3 sets of:
20 Single Leg Alternating V-Ups
20 Pike Overs
20 Flutter Kicks (each leg)
Rest 60sec