Take 20 minutes and work up to a heavy 1RM Backsquat
Taken from the CF Invictus workout “The Chief.”
AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
- 3 x Power Cleans @ 125lbs
- 6 x Pushups
- 9 x Air Squats
Results: Really good workout. Ended up with a new 1RM on the backsquat of 225lbs (102kg). Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210, 1 x 220, 1 x 225. For the metcon did 18 rounds exactly.