Thursday Workout: Back Squat, Every 3 Mins For 5 Sets

STRENGTH

Back Squat, 4 sets of 3 reps

*Working sets should be between 80-85% of 1RM (or reference heavy single from last week here)

WOD

Level 1

Every 3 Minutes for 3 Total Rounds:

Hang Clean + Push Press x 7
Ring Row x 10-15
Run x 100m or Row x 150m
Rest for remainder

Level 2

Every 3 Minutes for 5 Total Rounds:

Clean and Jerk (155/105)* x 6
Chest to Bar Pull-up x 8-12
Run x 100m or Row x 150m
Rest for remainder

*Weight on clean and jerk should be challenging enough that you are doing quick singles or small touch and go sets, but should take no more than 30-40 seconds to complete all 6 reps – scale up or down as needed. Scale Chest to Bar Pull-up reps so that your output is as consistent as possible across all 5 sets.