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Back Squat (3×5 @ ~70%)
Warm-up 2-3 sets before starting working sets. All working sets at SAME WEIGHT – no more than 70% of 1RM Back Squat.
100 Burpee-Med Ball Squat Clean-Wall Ball Shots (For Time)
1 rep = Chest to floor for burpee, pick up ball on way up into full squat clean, stand up to complete wall ball shot to target.
Men Rx: 20# ball to 10′ target
Women Rx: 14# ball to 9′ target
Scale ball weights as needed to hit desired target.
16 MINUTE TIME CAP – if you don’t finish, record # of completed reps to comments
Cash-Out / Cool Down