Back Squat
% based off 5RM
Set 1 (On the 0:00) : 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
Conditioning
For Time (20:00 Cap)
3 Rounds of:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Then
30/21 Calorie Row
Then
3 Rounds of:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Then:
30/21 Calorie Row
RX+ ONLY will do one more set of the 3 rounds (but still needs to finish in the 20:00 cap )
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
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