SAMPLE WORKOUT
Back Squats

75% x 5
85% x 3
95% x Max Reps
*In between sets, complete a 1min plank hold (on your hands) with a 45/25lb plate on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. (That’s a good thing don’t worry!)

Metcon

15min AMRAP
10 Cal Row
10 Wall Balls (30/20lb)
2 squat cleans @ 50% of 1RM
*every 2 rounds add 5% to the bar, so it goes like this

Round 1 and 2 is 50%
Round 3 and 4 is 55%
Round 5 and 6 is 60% … and so on…
*(scaled is 135/95 the entire time (no increase in weight)