: A developmental block aimed at improving work capacity and movement technique on the "Big Three" (Squat, Bench, Deadlift). Intensities are generally kept below 80% to ensure high bar speed and technical mastery.
: The use of As Many Reps As Possible (AMRAP) sets, particularly on back-off sets, to push intensity.
Pick a weight and aim to hit a total of 50 reps over 3 sets with strict two-minute rest periods.