Back Squat 1×10

* Use the heaviest weight you can for the set.

10-12 mins to build to a heavy 10 rep.

Rest a little longer than normal between sets when you reach heavier weights.

This is all based on feel, not percentages. Stay tight, drive through the floor, and keep the chest high.

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set). For working sets, we want to hit a few lifts of 3-5 reps and save the 10 rep for the final attempt.

For time:

300 Box Step-ups, 20 in

Every 2 mins (starting at 0:00) complete:

4 Sandbag Cleans, 150/100 lbs

Sandbag Cleans / 4 Power Cleans, 185/125 lbs

Complete in teams of 2.

Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

Target time: 14-16 minutes
Time cap: 22 minutes

We want athletes to attack this partner workout with smart, calculated reps/sets. Split the work up to allow consistency and practice switching on and off the box before starting to cut down on transition. Be ready to attack the bag within 5-10 seconds of the 2-minute mark and get right to work.

Both partners need to agree that they wonโ€™t kill each other, but both have to go into that dark place to finish this faster than imagined.