Back Squat 1×3

* Use the heaviest weight you can for the set.

Build to a heavy 3 rep in 10-12 mins.

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 3 rep in 5-6 working sets (not including light warm-up set). We want to hit a few lifts of 3-5 reps for working sets and save the 3 rep for the final attempt.

For time:

50 Box Jumps, 20/16 in

10 Hang Power Cleans, 95/65 lbs

40 Toes-to-bars

10 Hang Power Cleans, 115/80 lbs

30 Box Jumps, 24/20 in

10 Hang Power Cleans, 135/95 lbs

20 Toes-to-bars

10 Hang Power Cleans, 155/105 lbs

10 Box Jumps, 30/24 in

10 Hang Power Cleans, 175/115 lbs

Target time: 13-15 minutes

Target time (Large Class): 18-20 minutes

Time cap: 18 minutes

Time cap (Large Class): 24 minutes

The stimulus for todays workout is moderate-steady pacing across all stations as skill/weight increase. Reps will descend on the box jumps and toes to bar while height and weight go up. Athletes should focus on resting between stations and try to be as efficient as possible while changing the weight on the bar.

The workout gets harder as it goes so try not to rush through the early rounds and have nothing left in the tank when the gets heavier.

If you are limited on the amount of plates you have available, then use the middle set of Hang Power Cleans (135/95) as the prescribed weights for all sets.