Strength
Back Squat Waves - Based off 12/3 Heavy 5 Weight
Set 1 - In 3mins
6 @ 70%
4 @ 76%
2 @ 82%
3min Rest
Set 2 - In 3min
6 @ 76%
4 @ 82%
2 @ 88%
Rest 3min
Set 3 - In 3mins
6 @ 82%
4 @ 88%
2 @ 92%
WOD
For Time:
21 - 15 - 9
Dball Clean Over Shoulder (50/35)
Lunge Walk Steps w/Dumbbell (50/35)
Alternating Dumbbell Snatches (50/35)
Back Squat Waves - Based off 12/3 Heavy 5 Weight
Set 1 - In 3mins
6 @ 70%
4 @ 76%
2 @ 82%
3min Rest
Set 2 - In 3min
6 @ 76%
4 @ 82%
2 @ 88%
Rest 3min
Set 3 - In 3mins
6 @ 82%
4 @ 88%
2 @ 92%
WOD
For Time:
21 - 15 - 9
Dball Clean Over Shoulder (50/35)
Lunge Walk Steps w/Dumbbell (50/35)
Alternating Dumbbell Snatches (50/35)