October 7, 2019

Warm up

3 rounds

20 cossack squats

10 deadbugs

5 compression squats

15 band pull aparts

Strength

20 rep back squat

Warm up in 4-6 sets of between 5-10 reps

Goals are to perform with

55-60% of 1rm

Or at BW

That is ideal not what is necessary!!!

These squats should require a good deal of breathing and getting the Hr up.

For all athletes we should be spotting and encouraging depth and mechanics over load.

If they did is last time and finished in under 1:00 add 10-15%

If between 1:00-2:00 add 5-10%

If over 2:00 add 5%

WOD

Amrap 13

3 st hspu

3 hang squat cleans

3 st hspu

3 hang squat cleans

4 st hspu

4 hang squat cleans

4 st hspu

4 hang squat cleans

5 st hspu

5 hang squat cleans

5 st hspu

5 hang squat cleans

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