Spend 20 minutes finding a 5 rep back squat – the caveat is that you must pause in the bottom position for 3 seconds. The 3 seconds begins once you reach the bottom of the squat and should be a full 3 seconds (“1 Mississippi, 2 Mississippi, 3 Mississippi” not “1,2,3”) Partners can also watch the clock to tell you when to come up.
For the conditioning, you’ll do 5 clean and jerks as many Toes to Bar as you can in the remaining time. Your score is total amount of toes to bar. Use a C/J weight that is moderate, but you can string together smoothly. Scale T2B to knees to elbows, v-ups or sit-ups.
Strength
Take 20 minutes to build up to a heavy 5 rep pause back squat
Conditioning
5 rounds of 1 min. work, 1 min. rest:
5 clean and jerks (135/95)
ME Toes to Bar
