4 sets for load:

4×8 Back squats

*Perform a new set every 2:30


Today’s back squats should be unbroken and challenging across all sets. Athletes may choose to hold load or increase by small increments across sets, whereby all reps look like the last (no 8RM’s for today).



2, 4, 6 etc.:

Power cleans: 70/47

3, 6, 9 etc.:

Wall balls 9/6kg to 11/10ft


Rx+: 90/70, 9/6 to 12/11ft

Active: 50/35, 6/4 to 11/10ft

Lifestyle: 35/25, 6/4 to 11/10ft


The workout should see challenging weights and wall balls to a higher-than-standard height.