Squat
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 BB hip thrusts
WOD
J.C. Leg Crank*
24 bw squats
24 alt bw lunges
24 alt split jumps
12 jump squats
2 rounds RX, 3 rds RX+
Rest 2 minutes between
3 Versions:
RX: as written and no rest between exercises other than between the 2 circuits
RX+ as above but 3 rds
Scaled: take 30s – 1 min between exercises if needed to perform with proper form/depth/technique along with the 2 min between circuits, 2 rds
3x5 @40/50/60
Based on 90% of your 1RM
Assistance
3x15 BB hip thrusts
WOD
J.C. Leg Crank*
24 bw squats
24 alt bw lunges
24 alt split jumps
12 jump squats
2 rounds RX, 3 rds RX+
Rest 2 minutes between
3 Versions:
RX: as written and no rest between exercises other than between the 2 circuits
RX+ as above but 3 rds
Scaled: take 30s – 1 min between exercises if needed to perform with proper form/depth/technique along with the 2 min between circuits, 2 rds