Every 90 Seconds for 5 Sets:
3 Pausing Back Squat (3 second pause in the bottom)
Set 1 - 65% of estimated 1RM Back Squat
Set 2 - 70%
Sets 3 - 5 - 75%
3 Rounds for Time:
20 Wallballs (20/14)
15 Hang Clean and Jerks (115/80)
Although breakup strategies absolutely matter, with the row involved, pacing our engine is of the larger importance here. We are aiming to be able to sustain a steady-state - never sprinting, never crashing - for the duration.
Only effort today, and in line with our de-load week mentality, we are not looking to set a world record here. Let's move with a purpose, but the larger aim today is a refinement of our pacing. Better to pace just a bit too much here, than to find our first round was our fastest with a steep drop-off.
On the DB hang clean and jerks, alternate every 5 repetitions.