08/10/2020

Back Squat (5-5-5-3-3; building across all sets, AHAP)
– Try to match the volume from the last three sets of last week’s 5×5. Then, attempt 2 sets of 3 heavier than your last set of 5.
– Record your heaviest set of 3

Accessory
Metcon
Accessory Strength
A)
Reverse Lunge:
5 x 8-12 Reps per side; one set every 2 min

B)
5 x
8-12 Sumo Deadlift
10-15 GHD Back Extension

C)
5 x
8-12 Box Step Ups per side w/ weight

Metcon
Accessory Conditioning
A)
10 min x
Row 250m
50 ft Walking Lunge

B)
EMOM x 10
15 Heavy Wall Ball

C)
10 min x
Run 200m
15 Box Jumps
10 Burpees

Metcon
Accessory Competitor
A)
EMOM x 10
20 Double Unders
5 Power Snatch

B)
7 min AMRAP
10 Toes to Bar
10 Box Jumps

C)
Skill Work x 10 min
Snatch Balance