STRENGTH: BACK SQUAT
Take 15:00 to Establish a 1RM Back Squat
Ideal jumps: 5 reps at 50%, 3 reps at 60%, 3 reps at 70%, 1 rep at 75%, then singles climbing from 80% upward to a true 1RM. Rest should increase progressively as loads increase, with 2 to 3 minutes between singles above 85%.
CONDITIONING “FURIOSA”
For Load
Every 3:00 x 5 Sets:
25/20 Calorie Row
Barbell Complex: Clean + Hang Clean + Clean
Time Cap: 3:00 per set
Score = Sum Total Load Across 5 Sets
Barbell Complex: 75-85%+ of 1RM Clean
The complex must be completed unbroken.
