Strength:
Back Squat (90% of 1rm)
1x10@60%
1x10@65%
1x8@70%
1x8@75%
*Pull ups in between Squats
If you have a Max of 5 Strict Pull ups: 4,3,3,2,2
If you have a Max of 10 Strict Pull ups: 9,8,7,6,6
If you do not have pull ups: Negatives Starting with chin over bar. Slowly lower your self down to each sticking point and hold for 3 seconds. Holding longer at your weakest point
Conditioning:
4 rds:
5 Front Squats @ 70%
10 Toes to Bar
15 Box Jumps