A. One Set every 2:30 minutes for 15:00 minutes (6 Sets)
Back Squat; Build to 85-90% of 1RM
F: 4-5 reps; moderate load; 31x1 tempo
working up in weight [short pause in bottom]
P/S:5x50%, 5x60% 3x70, 2x 80, 1x 85%, 1x85-90% Concentrics should be FAST.
B. "Don't Blow Up"
3 sets [9 min total]
30 sec per station for max reps
Rest 90 sec after all 3 stations are complete
1. Row for Cal @high effort
2. 2KB Hang Squat Clean
3. Strict Pull Up
F: DB Goblet Squat + Jumping Pull Up
P: 35/26# or moderate [Strict or banded Strict Pull up]
S: 53/35# or heavier + Strict Chest to Bar