Grit Strength and Conditioning – Strength & Conditioning

Back Squat

Back Squat

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between sets.

Metcon (Weight)

EMOM for 10 minutes (5 Sets each)

Minute 1 – 5 Hang Squat Snatches

Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups
Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.