MONDAY

Strength Development

Back Squats

3 – 3 – 2 – 1 – 1 

5 Sets heavy at approx.

90% 1RM

@ 3 minutes/set

Focus:

·   Building approach to 1RM test next week

·   Engaged braced core, good chest position.

·  Drive out of bottom of squat

WOD

Comptrain

“Clean Freak”

12-minute AMRAP

·      2 Squat Cleans^* (RX 61/42½ Kg)

·      40 Double-unders

·      8 Toes-to-Bar

*Add 2 Squat Cleans each round

Focus of WOD:

· Endurance of technique under increasing fatigue

· Aim is for consistent pacing across all rounds