Squat Volume

BB Gymnastics
1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
50
60
62.5x2
65

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
70
80
82.5
85
90

Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 3RM
115kg

Done - felt comfortable.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

60
70
75
80
85

Conditioning
For time
Run 400m
20 Pull ups
Run 400m
20 HSPU
Run 400m
10 Pull ups
Run 400m
10 HSPU
Run 400m
5 Pull ups
5 HSPU

11:40 Rxd

Everything unbroken apart from the set of 20 HSPU, broken 16-1-3 fell of the wall on the 17th rep