STRENGTH
Back Squat (Wendler 3’s)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 70% of 90% of 1RM x 3 reps
Set 5: 80% of 90% of 1RM x 3 reps
Set 6: 90% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number
CONDITIONING
In teams of two complete 3 rounds each of:
400m Run
20 DB Snatches (70/45)*
10 Burpee Box Jump Overs (24/20)
*10/arm
**One Partner working at a time. Partner A completes one full round, then Partner B completes one full round whilst Partner A rests. When Partner B finishes their round, Partner A may begin their second round. Continue in this fashion until each partner has completed 3 rounds each.
***Score is total time
