Slow Back Squats
5 x 5 (across) at 65% of 1RM
No increase each week
Count 4 seconds on the way down for each rep.
Come up fast as soon as you hit depth.
Min 1: 10/7 Cal Row + ME Double Unders in remaining time
Min 2: Rest
If you cannot complete the 10/7cals in 30 seconds or less, scale to 7/5cals
Score is total Double Unders
Every :45s for 15 sets - 1 Power Snatch 60-80%
3x10 GHD Hip Extension
3x5 Glute Ham Raise
3x30 Kneeling Band Crunches