The “7/13” squat consists of 7 front squats and 13 back squats. From a rack, do 7 front squats, rack the bar, and immediately do 13 back squats. Do not do many full sets of this as it will tax you – rather, warm up your front and back squats with a few reps each and then do only 2 or 3 full sets. Goal weight is about 60% of your back squat. For example, if Rich has a 1RM back squat of 300#, he might warm up with a few FS’s and BS’s at 95, 135, and 155#. Since his goal is to hit 180 (60% of 300#), he might do his first full 7/13 set at 165# to see how it feels. Then he might go to 180# for his second full set. Based on that, he may decide to stop or add weight.
Strength
Take 20 minutes to find your max 7/13 squat
Conditioning
10 rounds for time:
5 pull ups
4 burpees
3 deadlifts, 250/175
