STRENGTH:

Back Squat

10 Min Warm Up

Beginner: 2 to 3 sets of 5 reps increasing weight. Heavy with room to go, but probably can’t complete 8 reps.

Intermediate/Advanced: Work up to a 2 rep max for the day.

Working Sets

Beginner: 5 x 5 at last set of 5 from warm up.

Intermediate/Advanced: 5 x 2 @ 90% of two Rep.

CONDITIONING

EMOM for 10 Min

1 Clean and Jerk (as heavy as possible)

5 Toes to Bar

1 Clean and Jerk (as heavy as possible)

*The goal is to complete all work within the minute and maintain a heavy barbell with good form.

CORE/MOBILITY

1 Min Seated Straddle

1 Min Lying Side Twist

WORKOUT OF THE DAY