Strength – 4 sets of 2 Front Squats @ 85% immediately into max rep back squat, rest 2-3 minutes.
Conditioning – AMRAP 4 8 Goblet Squats 53/35 10 Pull ups. Rest two minutes. AMRAP 4 8 Front Squats 95/65 8 C2B Pull Ups. Rest two minutes. AMRAP 4 8 Overhead Squats 95/65 4 Bar Muscle Ups (scale 1-1 pull up + dip)
Deadlift- 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8
Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar for our second three sets of 8.
4 rounds of: (2 min on, 1 min off) 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 S2O) Max DU/SU in remainder 155/105 | 135/95 | 95/65
Workout – pacing work in which we should be able to get through a round of DT in under 90s to give us time to for the jump rope.
