1. Not for time:
3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form
3 HSPUs with a 5 second pause at the top (x 5-6 sets for the HSPUs, leave them out after that)
* Start with front squats and go up in weight each round. When you cannot go up in weight, start the next round with the same weight but do 3 back squats. Go up in weight until you cannot go up another weight.
* 5-6 rounds of ring rows
2. 9-6-3-9-6-3 Ring Rows (unbroken) with 1 minute rest between rounds
3. 3 x 10 Back Extensions
1. Worked up to 235# x 3 front squats and 295# x 3 back squats (compared to 195 x 5 and 265 x 5 last Friday, August 30th)