Back Squat 3x5 ( (Wendler 5’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
Then..
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
Conditioning:
Complete 5 rounds for time of:
2 rope climbs
10 box jumps (M:24"/W:20")
20 kettlebell one arm high pulls (M:53#/W:35#)
10 kettlebell high pulls per arm per round. You can break them up anyway you wish. The kettlebell taps the floor on every rep.
Then..
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
Conditioning:
Complete 5 rounds for time of:
2 rope climbs
10 box jumps (M:24"/W:20")
20 kettlebell one arm high pulls (M:53#/W:35#)
10 kettlebell high pulls per arm per round. You can break them up anyway you wish. The kettlebell taps the floor on every rep.
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