1.) Back Squat:
1X5@60%
1X3@70%
1X2@80%
1X2@90%
1X1@95%
1X1@102.5% – rest as needed
2.) Front Squat:
1X5@60%
1X5@65%
2X5@70%
Perform a controlled two-second descent, then hold at the bottom for three seconds before quickly driving up.
3.) WOD
Max rounds in 12 minutes
2x muscle ups
3x power cleans (135/95#)
5x Box jump overs (24/20")
Substitution for 1 muscle up is 3 pull ups and 3 dips.
Cashout: Tabata hollow rocker holds for. 8 rounds.
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