Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Calculate a reference weight which is 105% of your recent 2RM back squat from the previous cycle. Using this as the reference, perform:
3 back squats at 70% of the reference weight
3 back squats at 80% of the reference weight
Max reps back squats at 90% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set.
Conditioning
For time:
20 clean and jerks 155/105 lbs
40 toes to bars
20 snatches 115/80 lbs
Time cap: 13 min
EVF360
Part A
Every 4 min for 4 rounds, complete, for quality:
20 sec per leg single leg wall sit
10 double DB front foot elevated split squats per side
10 cal row sprint
Note: use a 45 lbs plate to elevate your front foot on the split squats
Part B
3 rounds of 4 min AMRAP:
20 single KB clean and jerks 24/16 kg (switch arm as desired)
20 toes to bars
20 KB snatches 24/16 kg (switch arm as desired)
-- rest 1 min between rounds, and pick up where you left off