Strength: Squat – Calculate from your last maximal set of 3.
- 8 reps@75%
- 5 reps@85%
- 1 rep@90%
- 1 rep@95%
Rest at least 2 minutes between sets.
Then, 4 rounds for time of:
- Run 200m
- 20 Pull-ups
- 20 Front squats
Big dawgs – chest to bar pull-ups & 135/85# front squat
The pack – chin over bar pull-ups & 95/65# front squat
Scaled – assisted pull-ups and/or <95/65# on the barbell
