Stamina Squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 70% of 3RM Back Squat
Same barbell load for both lifts, with all squats taken from the rack.
Conditioning
‘Yosa Birthday’
Beginning on a 4-minute clock, start with:
25 hanging knee raises
50 single-unders
20 Front Squat (30/20 kg)
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
18 Front Squat (40/25 kg)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
16 Front Squat (50/30 kg)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
14 Front Squat (60/35 kg)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
12 Front Squat (70/40 kg)
Stop at 20 minutes.
*Bar is from the floor