Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2

Build to heavy 5 (H5) @ 3 RIR (78-83%)
+
1-2 x 10 @ 68-72% (2-3 RIR)

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

Build to a heavy 5 (H5) @ 3 RIR (around 78-83%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 10 reps @ 68-72%1RM Back squat (not H5) (with 2 RIR on each set)

– 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 RIR)