A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
B. Every two minutes, for 4 minutes (2 sets):
Back Squat: 8-10 reps @ 73-78%
+
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans 185/135
6 Burpee Box Jump-Overs 24″/20″
THE FITNESS COALITION 