If you have been committed to the Monday/ Friday back squat program you will have noticed that you are in fact waaaay stronger than a month ago. Its just so simple really. Turn up. warm up well. squat heavy. Stretch. Do it at least twice a week. Repeat. Get Stronger. Crush all your enemies. Boom.
Strength
Back Squat 5 x 3* reps (80%)
BB Hip Thruster 5 x 10 (use same weight)
WOD
” Power Of One ”
0-3 minutes :
6 Power Snatch (42.5/30)
6 Burpee
6 Overhead Squat
3-6 minutes :
8 Power Snatch
8 Burpee
8 OHS
6-9 minutes :
10 Power Snatch
10 Burpee
10 OHS
9-12 minutes :
12 Power Snatch
12 Burpee
12 OHS
Rest on completing the full round.
Score is max reps.
Results
