Wave #1:
7 Back Squats 60 %
5 Back Squats 70 %
3 Back Squats 80 %
Wave #2:
7 Back Squats 62.5 %
5 Back Squats 72.5 %
3 Back Squats 82.5 %
Rest up to 60 secs Between Sets and 2 mins Between Waves.
Increase Loads Slightly With Each Wave.
IF POSSIBLE Add 2.5-5kg on Last weeks weights
CONDITIONING
PERFORMANCE
For Time:
Buy In. 400m Run
20 DB Snatch, 20 Toes To Bar, 20 Burpees
16 DB Snatch, 15 Toes To Bar, 16 Burpees
12 DB Snatch, 12 Toes To Bar, 12 Burpee
Cash Out. 400m Run
FITNESS
For Time:
Buy In. 400m Run
16 DB Snatch, 16 Toes To Bar, 16 Burpees
12 DB Snatch, 12 Toes To Bar, 12 Burpees
8 DB Snatch, 8 Toes To Bar, 8 Burpees
Cash Out. 400m Run
