Strength:
Competition:
Progressive Squats: 5rm OHS, 3rm Front Squat, 1rm Back Squat
L2:
Squat 5×5 70-75% (+5)
L1:
Back Squat 3×5 (add 5-10 pounds)
Conditioning:
Competition:
AMRAP 10:
3x Muscle-ups
3x Pistols each leg
6x Muscle-ups
6x Pistols each leg
9x Muscle-ups
9x Pistols each leg…
L2:
AMRAP 10:
3x C2B
3x Pistols each leg
6x C2B
6x Pistols each leg
9x C2B
9x Pistols each leg…
L1:
AMRAP 10:
3x Pull-ups
3x Jump Squats
6x Pull-ups
6x Jump Squats
9xPull-ups
9x Jump Squats…
*This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.