Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
Back Squat
Using your recent 2RM back squat as the reference, perform:
3 back squats at 70% of the 2RM
3 back squats at 80% of the 2RM
Max reps back squats at 90% of the 2RM
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. Aim for 5+ reps on the last set.
Front Squat
Perform 2 sets of 4 tempo front squats at 70% of your 2RM back squats. Tempo 30X1
Conditioning
For time:
50 burpee box jumps 24/20 in
30 power snatches 135/95 lbs
Time cap: 12 min
EVF360
Part A
20 min to perform 4 rounds of the following for load and speed:
12 double KB front rack box step ups
100 ft. double KB front rack carries AHAP
8 double KB Bulgarian split squats per side (2 KBs held farmer's style)
1 min wall sit hold
Part B
4 rounds for time:
20 burpee box jumps over 24/20 in
20 alternating DB snatches 50/35 lbs
Time cap: 15 min