Strength: Back Squat: 3×5 @ 80% Back Squat: 1×20 @ 50%
Strength: we will hit 3 sets of 5 back squats at relatively high weight, then dropping and hitting one large volume set at 50% of our 1RM. Rest at least 2 minutes between each set.
Conditioning: 4 rounds for time: 30 double unders 10 single arm KB thrusters (right arm) 44/26 10 KB Front Rack reverse lunges (right arm) 20 Ab Mat Sit Ups 10 single arm KB thrusters (left arm) 44/26 10 KB Front Rack reverse lunges (left arm)
Workout: We want a weight on the KB that we can perform all 10 thrusters and 10 lunges without putting our KB down. This workout is really going to tax the core and legs. With the offset weight, lets ensure that we pay attention to our core bracing throughout the movements.