WARM-UP
Complete Eo3 Official Warm-up, lower body emphasis, found here.
Then:
Squat
- 40% x 5 reps
- 50% x 5 reps
- 60% x 3 reps
STRENGTH
Then:
Squat
- 70% x 3 reps
- 80% x 3 reps
- 90% x 3+ reps (as many reps as possible)
Then:
Squat 3 x 10 reps @ 50%
Romanian Deadlift 3 x 10 reps (heavier than last week)
CONDITIONING
As many rounds as possible in 12 minutes of...
10 Clean & Jerk @ 135
10 Split Squat Jumps [DEMO VIDEO]
*Competitor: As prescribed
*Established: 115 lb on conditioning
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory/conditioning use 45-95 lb depending on level of comfort with C&J.
Add loads and max reps to comments. Add rounds to comments.