STRENGTH – 12 MIN EMOM
Back Squat Maintenance
*We are getting close to the end of our squat cycle… a heavy day is coming later this week. We are gearing up to peak at the right time. Don’t go heavier today, no matter how good it feels.
Every 2 minutes on the minute for 12 minutes, (6 sets) complete…
2 back squats – at 80% of your 1 rep max
*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 2 reps
*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets
Conditioning WOD -10 minutes
As many rounds + reps as possible in 10 minutes of…
4 Power Snatch 155/105
8 Hand Release Pushups
12 Air Squats
*Reminder on HR Pushups – once pushing upward, keep those legs off the ground. No worming. Also, make sure to lockout you arms at the top. No half pushups. FULL RANGE OF MOTION!
*Scaling pushups – simplify with pushups on your knees, otherwise to improve more quickly on pushups as a whole, you may use a box as an incline to do pushups or a set of rings, which will get your core more involved, as it should be.
Post the one weight used across all sets on back squat and rounds + reps achieved on conditioning!