WOD
Warm-up
Back Squat (Weight)
Back squat
4 sets of 1 @ 90% or 90% plus
4 sets of 1 @ 90% or 90% plus
If not comfortable pushing to 90%+ then perform a heavy single followed by 8 Goblet squats with dumbbell to build volume and focus on bracing technique (4 sets)
Met Con (Time)
10min cap:
4 rounds:
15 double DB or KB snatch @ 12/16kg
400m run
INTO
Max burpees touching a pull up bar in time remaining after 4 rounds are complete.
4 rounds:
15 double DB or KB snatch @ 12/16kg
400m run
INTO
Max burpees touching a pull up bar in time remaining after 4 rounds are complete.
ADV Option:
10min cap:
4 rounds (decrease reps):
12, 10, 8, 6 squat snatch @ 40/60kg
400m run
INTO
Max burpees touching a pull up bar in time remaining after workout is complete.
Accessory Work
For quality
40 rack pull ups
*sub out a box for the bench in video
https://www.youtube.com/watch?v=bR59fPqWguM
40 rack pull ups
*sub out a box for the bench in video
https://www.youtube.com/watch?v=bR59fPqWguM
Min 1- 40sec 10m out and back shuttle runs
Min 2- 40-50 double/single unders
Min 3- 10 air squats + 10 push press with empty bar for push press