THURSDAY
| Strength
4 sets for load: 4×8 Back squats *Perform a new set every 2:30
Today’s back squats should be unbroken and challenging across all sets. Athletes may choose to hold load or increase by small increments across sets, whereby all reps look like the last (no 8RM’s for today). |
| WOD
AMRAP12 2, 4, 6 etc.: Power cleans: 70/47 3, 6, 9 etc.: Wall balls 9/6kg to 11/10ft
Rx+: 90/70, 9/6 to 12/11ft Active: 50/35, 6/4 to 11/10ft Lifestyle: 35/25, 6/4 to 11/10ft
The workout should see challenging weights and wall balls to a higher-than-standard height. |