Test week for heavy back squat. Also testing press and push press max for next cycle.
Monday
Back squat: 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 103%
Front squat: 5 x 60%, 5 x 70%, 5 x 75%, 5 x 75%
Metcon:
3 rounds for time
15 wall balls
12 KBS 24/16
9 burpees
6 T2B
Timecap: 10 min
Tuesday
Press 1RM
Push press 1RM
Metcon:
AMRAP 8
6 hang power clean 40/30
8 push press
10 back squat
Wednesday
Back squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%
Front squat: 5 x 60%, 5 x 70%, 5 x 75%, 5 x 80%
Metcon:
AMRAP 20
4 box step ups (with db/kb/plate)
4 burpees
Olympic: clean
Thursday
WOD (S):
30 min with easy pace
8 burpees
2 + 2 turkish get ups
12 KB snatch
16 goblet squats
Friday
Squat snatch technique work
Metcon:
AMRAP 18
3 squat snatch 50/30
9 pull ups
6 HSPU
(scale down to power snatch + ohs)
Saturday
Team WOD 11:00, open doors 12-14
Sunday
Open doors 14-16