Strength/Skill

5x5 (30x1)

Back Squat @60-70% of 1RM


-Rest 2:00 b/t Sets-


*Note - this is the first week of an 8 week squat cycle! Goal will be to build toward establishing new 1RM.


Workout

4 ROUNDS FOR TIME

200m Run

20/15 Cal Bike

12 Strict Pull-ups


-15:00 Hard Cap-

 

Capacity Work  

4 ROUNDS FOR TIME

200m Run

15/12 Cal Bike

12 Ring Rows

 

Homework

 CONDITIONING

5 SETS @ 80% EFFORT

30/20 Cal Row

20 Burpees Over Box (30/24)

400m Run


-Rest 4:00 b/t Sets-


STRENGTH

1. 5 SETS*

3 Below the Knee Hang Squat Snatch + 1 Above the Knee Hang Squat Snatch + 1 High Hang Snatch


-Rest 3:00 b/t Sets-


*Start light and build to a moderate set of the complex


2. EVERY 1:30 FOR 15 SETS

2 Squat Snatches @ 75% of 1RM


3. 3 SETS*

10 Front Rack Reverse Lunge


-Rest 1:00 b/t Sets-


*Start light and build to a Moderate to Heavy set

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