08/24/2020

Back Squat (Build a single AHAP; attempt new 1RM)
Take you time warming up to your heavy attempt. Don’t do a ton of reps leading up to it. Use a spotter and don’t give up on a tough rep!

Accessory
Metcon
Accessory Strength:
A)
Reverse Lunge
5 x 8-10 per leg

B)
Deadlift
5 x 8-10; building

C)
5 Rounds x
10-15 Banded Hip Thruster
8-10 Box Step Ups per leg

Metcon
Accessory Conditioning:
A)
Assault Bike
EMOM x 10
min 1: Easy Pace
min 2: Hard Pace

B)
10 min x
Run 200m
50ft Walking Lunge

C)
10 min x
Row 500m
30 KB Swings
10 Burpee Box Jumps

Metcon
Accessory Competitor:
A)
Squat Clean
3 x 3; all heavy

B)
10 min AMRAP
200m Run
9 Power Clean @ 135/95

C)
8 min Cap
75 Heavy Wall Ball
Max Cal Assault Bike