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