Back squat Wave....

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Strength

Back squat Wave

5/4/3/5/4/3

F: Build to tough set of 3

P/S: Build to tough set of 3 then go heavier second wave (example 5x60/4x65/3x70% of 1rm 2nd wave 5x65/4x70/3x75%)

Conditioning

15 min Alternating EMOM

Min 1 3 Strict Slow Eccentric Pull-ups

F: Ring Rows or Jumping Pull-up with slow negative

P/S: Strict can be weighted

Min 2 100m Sprint (all out sprint)

Min 3 Heavy DB/KB Thruster x5

F: 10 Wall Balls

P/S: Heavy but Unbroken