Fitness 

A.  Back Squats @ 8@9 (Load drop) 4-6% 

Simply work up to a heavy set of 8 reps on your back squat “1” rep away from failure.  Once you’ve established your 8 rep set, perform 2 – 3 sets of 8 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets.  

B.  AFAP 

800M Row/Run 

50 x Russian Swings 

50 x Wallballs 

Performance 

A.  Back Squats @ 6@9 (Load drop) 4-6% 

Simply work up to a heavy set of 6 reps on your back squat “1” rep away from failure.  Once you’ve established your 6 rep set, perform 2 – 3 sets of 6 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets.

B.  AFAP 

800M Row/Run 

30 x Power Snatches @ 115lb/85lb 

50 x Wallballs @ 20lb/14lb 

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