Strength
Back squat
3-70%
3-75%
3-85%
3-90%
Workout
3 RFT
12 Cleans – 135/95
12 Broad jumps (plate->plate of your barbell)
120 Single unders
**First thing to point out is that we’ll be using this same rep scheme for strength all this week – front squats, back, bench tomorrow, and deadlift on Saturday. New stuff coming for the new year.. more about that later. So if you’re reading this, you’re one of the first to know about that. Bravo.
Next thing you’ll see is we’re doing single unders and not double unders, so we’re leveling the playing field. For those that just do doubles all the time, let’s see how efficient you are with single unders. If you *really* think they are your jam, do them unbroken each round. Now the weight on the clean might be heavy for some, but I’m keeping in mind the strong peeps in the gym and this should be a weight they can cycle in 2 sets. Too heavy for you? Scale to something you can do in no more than 3 sets, maybe 4 on the last round. I want you moving on this one. Three rounds here should go pretty quickly even with only 12 total broad jumps.