– All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1:
8 Back Squats @ 70%
5 Front Squats @ 66%
Set 2:
8 Back Squats @ 75%
5 Front Squats @ 68%
Set 3:
8 Back Squats @ 80%
5 Front Squats @ 70%
No rest from back to front squat
2 minute rest between sets
CONDITIONING
“PARTNER CHIPPER”
80 Ab Mat Situps
70 KB Swings 24/20
60 Box Jump Overs
50 HSPU
40 DB Box Step Ups 15/10
30 Power Cleans 60/40
20 Burpee Bar Hops
10 Bar Muscle Ups or C2B Pullups
*This is a Partner WOD –
Partner #1 will perform the work listed above. Partner #2 will run 200m. Once Partner #2 returns from the run, Partner #1 will begin their 200m, while Partner #2 continues work wherever #1 left off.
