Strength/Skill

5-5-3-3-1-1

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5...Moderate

3-3...Moderate-Heavy

1-1...Moderate-Heavy+

Workout

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)

7 Front Squats

Capacity Work

AMRAP x 9 MINUTES

100m Run

5 Hang DB Clean

7 DB Front Squats

HOMEWORK

CONDITIONING

EMOM x 18 MINUTES

MIN 1 -- 10 Cal Bike Sprint

MIN 2 -- 20 Burpees

MIN 3 -- 15 Push-ups + 15 Air Squats

STRENGTH / SKILL

1. EMOM x 14 MINUTES

MIN 1 -- 2-5 Reps of Gymnastic "GOAT"*

MIN 2 -- Slow Recovery on Bike

*GOAT is a movement that is a particular weakness for you. Choose a rep scheme / scaling option that allows you to complete 2-5 crisp reps (about :30 of work) of the movement. On the opposite minute, flow recover on the bike and visualize the GOAT movement.

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