General Warmup
1:00/1:00 Band Assisted Hip Flexor
10/10 Adductor Rock Backs
:30/:30 Pigeon Stretch
Specific Barbell Prep
5 Back Squats @ Empty Barbell
-
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-70%
Strength
Back Squat
For Load
Every 3:00 x 4 Sets
Set 1: 6 Reps @ 72-77%
Set 2: 6 Reps @ 72-77%
Set 3: 6 Reps @ 72-77%
Set 4: 6 Reps @ 72-77%
Percentages are based off a 1RM Back Squat.
Conditioning
AMRAP 12
30 Double-Under’s
12 DB Bench Press 22.5/15
30 Double-Under’s
12 Wall Balls 9/6
30 Double-Under’s
9 Hang Power Cleans 50/35
