Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

STIMULUS
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows

Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

The 3 power cleans do not have to be completed unbroken – you can drop after each rep

Rounds begin every 2 minutes (0-2-4-6-8)

Your score for the day is the heaviest load successfully lifted, we are counting the Split Jerk Weight