500m row or 400m run (weather dependent)
10 burpee broad jumps
Squat mobility sequence
Back Squat – 1×5@65%, 1×5@75%, 1×5*@85%
Warm up and complete the three sets using your training max. Remember, we calculate your training max by taking 90% of your actual 1RM. You will then use that training max as the basis for all of your percentages. So if your 1RM is 200#, then your training max would be 180, and all percentages would be based off of 180#.
The asterisk on the last set is the key to building strength. Since this is the beginning of another strength cycle you must treat the last set as a maximum effort set. Which means 5 is the minimum number of squats that you will complete. Each squat must be perfect, but here we can start to evolve your strength cycle based on your performance in that last set.
14 min AMRAP
21 KBS (53/35#)
14 wall balls (20/14#)
7 hang cleans (115/75#)
3 wall climbs
Cool down run , recovery breathing and stretch out.
Competitors meeting is coming up and extra work to follow. Please email me if you’re interested in consuming caffeine and intimidating barbells into submission.