Back Squat Waves
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Rest 3 Minutes
Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%
Rest 3 Minutes
Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%
***Performed at % of your 5RM Back Squat ***
Fitness Conditioning
AMRAP 12:
6 Power Snatches (75/55)
9 Overhead Squats (75/55)
12 Box Jumps or Step Ups (24/20)
Sport Conditioning
AMRAP 12:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)