Strength: Back Squat – 5×5 @ 90%, 95%, 100%, 105%, 110% of 10RM
Conditioning: AMRAP 16 30 Overhead Squats 75/55 30 Ab-mat sit ups 30 Box Jumps 24/20 30/21 Cal row
Longer, lighter workout with a higher than normal rep scheme. Our goal on the squats and box jumps should be to maintain 2 sets to complete throughout the entireity of the workout.
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
