We begin week 3 with some more heavy back squatting. Low volume high intensity can deliver a massive neuro endocrine response to the body. These AMRAP sets need a ton of focus and a lot of desire to squeeze out an extra rep. Then we drag out a punchy couplet from a year ago and see if we can beat the old ‘you’.
Strength
Back Squat 5 x 75%, 3 x 85%, AMRAP x 95%
SS w/4 x 8 BB Hip Thruster (M 80-120, F 55-75kg)
WOD
” Honourable Discharge “
21 Power Clean (60/40)
42 Wall Ball (9/6)
15 Power Clean
30 Wall Ball
9 Power Clean
18 Wall Ball
CAP 12 minutes