Squat Volume

BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip)– heavier than last week, rest 60 sec.
40
50
60
67x
67
70x

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
70
80
90
95
97
100xx

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 3rm. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

Completed at 121kg

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
80
90
100
105
110x(1)

Conditioning
Death by 10m shuttle

13 + 11