Front squat:
6 x 5 @ 75-80% of 1RM
Perform high-quality, full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted. (When scheme is listed as “6 x 5”, it always refers to “Sets” x “Reps”)
Then, 5 rounds of:
20 Kettlebell swing @ 45lb. W, 65lb. M
10 Box jump @ 75% of 1RM
20 revolutions Airdyne @ 100%
5 Breaths
Our goal in designating rest in “breaths” is to allow for and develop a quick, standardizeable recovery period without reliance on a clock or any other external measure. In addition to improved recovery, a short, specific rest during a hard conditioning piece also improves the quality and pace of subsequent work.