-Back Squats make you Strong Like Bull ~Old Russian Proverb
Strength:
APRE6 Back Squats
10 reps @ 50% 6RM
6 reps @ 75% 6RM
ME reps @ 100% 6RM
ME reps @ Adjusted weight depending on reps in set 3 (Your coach will tell you what weight to go to)
WOD:
15min AMRAP
2500m Row
with Remaining Time AMRAP of
5 KB Clean & Jerk per Arm 24/16kg
10 Ring Rows
15 Abmat Situps
Weightlifting:
Clean & Jerk
77% x 1 x 4
Snatch
72% x 1 x 4
Clean Pulls
95% x 3 x 3
Clean Deadlift
103% x 3 x 3
Back Squat
78% x 3 x 5
*follow each attempt immediately w/ 3 box jumps
Single Board (or abmat) Bench Press
1RM for Day, then 80% x ME
Bandy Rows
100 reps/ arm AFSAP
DB Seated Press
Light x 20 x 4
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