Skill:
4x10 - Jack Knifes
Strength:
9 of 12: 20 REP Back Squat
3x5 - warm up sets, gradually building to starting weight then:
20 UB Back Squats +5# from last session
**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight. If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session. Other options if athletes are borderline on continuing to add weight include adding only 2-2.5# or no weight for a squat secession or performing the 20-rep as 2x10 breaking it in half.
WOD:
1 min AMRAP x6 Rounds
Rd 1-2:
18 Wall Balls (20/14)
Max Effort Doubles or Singles in remaining time..
**REST 1 min after each round**
Rd 3-4:
15 Wall Balls
Max Effort Doubles or Singles in remaining time..
**REST 1 min after each round**
Rd 5-6:
12 Wall Balls
Max Effort Doubles or Singles in remaining time..
**REST 1 min after each round**
Accessory Work:
Pre-Hab / Re-Hab (Levi)
Accessory Conditioning:
5RFT:
10 (5R/L) 1-Arm Russian Swings (53/35)
100m (50m R/L) 1-Arm DB/KB Overhead Carry
60 sec Weighted Low Plank Hold (45/35)