Skill:
3x5 - Pause Back Squat w/ empty barbell **3 sec Pause**
Strength:
Back Squat
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5@65%ww
1x5@75%ww
1x5+AMRAP@85%ww
NOTES: Please note this is a standard back squat, no pause at the bottom. If athletes have not been barbell back squatting these past few months, they should adjust their working weights down to @90% [1RM] / @95-100% [3RM] or a further reduced percentage.
WOD:
12 min AMRAP:
200m Sprint
5 Toes to Bar / T2B variation
3 Wall Balls (20/14)
200m Sprint
5 Toes to Bar
6 Wall Balls
200m Sprint
5 Toes to Bar
9 Wall Balls and so on adding +3-reps until time expires..
@Home / No Barbell Option:
12 min AMRAP:
200m Sprint
10 Sit-ups
3 DB/KB Goblet Squats (30-35/20-25)
200m Sprint
10 Sit-ups
6 DB/KB Goblet Squats
200m Sprint
10 Sit-ups
9 DB/KB Goblet Squats and so on adding +3-reps until time expires..
NOTES: Score Completed Rounds + Reps and record Wall Ball or DB/KB weight for @home version.