70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps
*Percentages counted from 1RM are
*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.
As many reps as possible in 10 minutes
Front squats (bar from from the floor)
@40% from 1rm front squat
*Every time you drop the bar you need to do
5 bar over burpees
200 m run
before you can continue with squats
*Score is the number of front squats.