Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

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Scaling:
The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.

7 rounds for time of:
7 single-dumbbell Snatches
100-meter single-dumbbell carry

20 minutes of EMOM:
Row
Bike
Run

Complete as many rounds and reps as possible in 20 minutes of:
3 wall walks
6 thrusters
18 burpees

For time:
25 hang power cleans
50 front squats
25 hang power cleans

Complete as many reps as possible in 5 minutes of:
Shuttle runs

Complete as many reps as possible in 5 minutes of: Burpees

Complete as many reps as possible in 5 minutes of: Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Deadlift

1.10.2.15.3.20.3.15.2.10.1

Heavy Light, Slow, Fast

Run 1000 meters
Row 1000 meters

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups