1. Buy In
Find a 1RM Back Squat
Work up to a 1RM using many reps. Don’t make your jumps too big and miss out on your true max.
7 Front Squats 165/115lbs
1 Gasser (Sprint 100m out and back)
7 Shoulder to Overhead 165/115lbs
Score is fastest and slowest time.
Less weight on Barbell.
The Barbell should be unbroken and the Gasser should not be a jog. If unbroken is not doable, scale the weight back.
60 Bar Facing Burpees
Find the pace you can hold early on and don’t let up on the gas. Try not to go all out for the first twenty or so reps and then fall apart later on.