Mobilize, then:
position 3 (repeat on opposite leg)
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 8 minutes (4 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
For sets 6-9, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 9, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
B.
Every 2 minutes, for 12 minutes (6 sets):
2 Power Cleans + Squat Clean @ 65% of 1-RM Clean
C.
“Christine”
Three rounds for time of:
500 Meter Row
12 Deadlifts (bodyweight)
21 Box Jumps (24/20″)