Back Squat 5x5
Use the same weight for each set. Rest as needed between sets.
use 90-95% of last week's top set of 5
TimeCap: 25 Minutes
10-20-30 reps, for time of:
Hang Power Clean & Jerk, 95/65 lbs
Time Cap: 12 Minutes
Competition: Behind the heel Pistol Squat. Only Use this option if you can go below parallel. 75/55# Pull-ups
Performance: Modified Pistol (Box, Banded, Assisted, etc.) 65-45# Jumping Pull-ups
Fitness: Air Squats 45/35# Ring Rows
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