February 9, 2017

A:Warm UP
00:00-10:00
Run 400m
20m lunges
20m high knees
20m butt kicks
20m Broad jumps
20 Air Squats

10:00-15:00
Squat hold/movement/mobility

15:00-21:00
Warm up squats

B: Back Squat (5,3,1,5,3,1)

Every 3 minutes for 18
Our final week of the wave loading style back squats. Push hard on the last single. If you missed a couple weeks of squatting, you can use 6,4,2,6,4,2 if youd like.

C: Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
8 Hang Squat Cleans @ 115/75
8 Lateral Burpees over bar
8 Push Jerks @ 115/75

Scale as needed.