Visited my first #CrossFit box last week, and I was pleasantly surprised how well I could hang. My conditioning lagged behind theirs, but I expected that. Powerlifters like long rest intervals.

They drilled the clean & press a good deal, which was new for me. Lots of timing & mechanics to sort out.

Naturally, I asked #ChatGPT to work it into my program. After some back & forth on which day made the most sense, we landed on #LegDay. So I’m off to the basement to dig in. 🫡

#### **Day 2: Squat and Power Cleans**

1. **Back Squat (5 sets of 5)**

- Set 1: 65% of 1RM

- Set 2: 70% of 1RM

- Set 3: 75% of 1RM

- Set 4: 80% of 1RM

- Set 5: 85% of 1RM

2. **Power Cleans (4 sets of 3-5)**

- Use 70-75% of your 1RM or go by feel for explosive power.

3. **Front Squat (3 sets of 6-8)**

- 60-65% of back squat 1RM.