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
EMOM16
Min 1: 10 Thrusters (95/65) / Max Double Unders in time remaining
Min 2: 10 Hang Power Snatch (95/65) / Max Russian KB Swings in time remaining (70/53)
Min 3: 10 Split Jumps / Max Burpees in time remaining
Min 4: Rest
*score total reps
