Back Squat- 6x6 @70%
(See notes about superset)
- After every other set, using your back squat weight, perform 3 pausing jerk dips with a 3s pause in the dip position.
- Rest 2:30 between sets. On the jerk dip sets, the rest begins after the jerk dips.
II. Conditioning (Aerobic)
30s Row / 30s Rest
- After all eight rounds, rest 3 to 5 minutes and repeat for an additional eight rounds.
- Effort should be at 80 to 85%, and should remain consistent for all working sets.