1. 21-15-9 (7min cap)
Notes: Should be fast and unbroken.
2a. 3×4 Back Squat @ 70%, rest :30
2b. 3×5-7 HSPU, rest :60
Notes: Back Squats focus on what goes wrong when you go for a max. HSPU’s work on what you struggle with; kipping vs strict.
1. 4×5 Front Squats + 10 Back Squat at 65% of FS, rest 2mins
Notes: You will perform 5 Front Squats, rack the bar and within 5 seconds un-rack it on your back for 10 Back Squats.
2. 3 RFT:
15 Thrusters 100
15 C2B Pull Ups
Notes: Use as an opportunity to game plan and see how well you know yourself. Compare time to 13.5.
*Post results to comments
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle