Take 20 minutes and work up to a 1 RM Back Squat
- 5 x @ 50%
- 3 x @ 60%
- 2 x @ 70%
- 2 x @ 80%
- 1 x @ 85%
- 1 x @ 90%
- 1 x @ 95%
- 1 x @ 95-100%
- 1 x @ 100%
Then 2 rounds
- 10 x Back Squat @ 50% of 1RM.
Then for time, Jackie
- Row 1000m
- 50 x Thrusters @ Empty Bar/45lbs
- 30 x Pullups
Results: Back Squat to up to 235lbs (135-150-160-175-190-205-215-225-235lbs). Used 125lbs. Jackie 8:45. By far my best time (previous was around 9:45). 1000m row in 4:02. Thrusters done in 2 sets of 30 and 20 reps.