4x5 - Tempo Goblet Squat
**Athletes will lower slowly (4-5 sec) into a Goblet Squat, Pause for a short time at squat depth (4-5 sec), then explode out of the bottom of the squat standing to full extension.
RESET Working Weight / Training Max @95% 1RM
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5+AMRAP@85%ww (Quality Reps!)
1x5+AMRAP@65% (Quality Reps!)
**First set, last set Back Squat, athletes will perform 4 total sets of Back Squat starting at 65% and working up to a full AMRAP set at 85%. They will then REST, deload back to their starting weight, and perform another AMRAP set at 65%. Athletes should challenge themselves to work toward 20 QUALITY reps on the final deload set w/ out racking the bar.
50 Double Unders
40 A-KBS @53/35
30 Goblet Squats
20 Toes to Bar / Scaled Variation
E2MOM x5 (10 minutes)