Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2
Build to heavy 5 (H5) @ 2 RIR (80-85%)
+
1-2 x 9 @ 70-74% (2 RIR), Rest 3:00-4:00 b/t sets

A2. Strict wide grip pull up – 3 to 4 x AMAP – 3/2/1/0, rest 2:00 before A1

– Build to a heavy 5 (H5) @ 2 RIR (around 80-85%1RM). The intent is to leave some in the tank so that you can progress these next week.
– Once you’ve hit the H5 set, you have 1-2 back-off sets of 9 reps @ 70-74%1RM Back squat (not H5) (with 2 RIR on each set)
Notes (A2).
– Do the pull ups sets between the back squats (you can do them while building up on the squat OR after the top/heavy set)
– Wide grip = slightly wider than shoulder width, focus on pulling yourself up with your lats
– AMAP = As many as possible (with 3/2/1/0 RIR)