Strength/Skill

5x1 (20X1)

Back Squat @80-90% of 1RM*

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

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.

Workout

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

Capacity Work

AMRAP x 9 MINUTES

9 Goblet squats

21 Plate Hops

COOL DOWN

FOR RECOVERY

5:00 Slow Pedal on Bike

HOMEWORK

CONDITIONING

5 SETS

25 Cal Bike @80-90%

-Rest 2:30 b/t Sets-

STRENGTH

1. ON A 10:00 RUNNING CLOCK...

Start with an empty barbell and build to Heavy 1-Rep Power Clean

2. 4 SETS

Max Ring Muscle-Ups

25 Unbroken Wall Balls After Each Max Effort Set of MU

-Rest as Needed b/t Sets-

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