Today we squat heavy to start the week and your goal is to go heavy for all 5 sets. Really put an emphasis on getting physically prepared to open your first set around 70-75% 1rm and increase as we go. For conditioning, we have a very simple couplet that provides a unique challenge on grip that can go ignored by many. The front rack will interfere with your ability to hang onto the rig a bit for toes to bar, be aware and break the T2B up early and often. This will help you remain moving through the time window!
4x 50ft. Lateral shuffle
50ft. Walking lunge
50 ft. Backward lunge
50ft. Lateral lunge
2 rounds
__________
10 Hollow rock
10 kipping swing
5 Goblet squat with 2 second pause in bottom (light)
5 KB thruster (same as above load)
3 rounds
__________
3 Pause back squat
3 Back squat
3 Squat jump (bar on back if possible)
2 sets
Every 3:00 x 5 sets execute
5-5-3-3-2
*all working sets
Rxconditioning:
8 minute AMRAP
8 front squat (165/115lb.)
12 toes to bar
Intermediate:
8 minute AMRAP
8 front squat (105/70lb.)
12 hanging leg raise
Baseline:
8 minute AMRAP
8 front squat (35/15 lb.)
12 V Up
2×25 banded good morning
