Strength

  1. BACK SQUAT

3 x 3 @5% heavier than last week, every 60-90s.
– slight pause at the bottom of each rep
– these are speed reps
– perform 4 warm-up sets

2. POWER CLEAN

3 x 3 @5% heavier than last week, every 60-90s.
– perform 3-4 warm-up sets

FINISHER:

For time:
100 Double KB Front Rack Walking Lunges (53s, 35s)
– Goal: RPE 9. This is a benchmark workout.
Time cap = 10:00

Accessory Work>

STIR THE POT

3 x 20s on/40s off.