08/17/2020

Back Squat (5-5-3-3-3; medium, building)
The object with this round of Back Squat is to keep the weights moving but not to tax your nervous system too much. Try to end around 80% of your previous 3-rep heavy weight.

Accessory
Metcon
Accessory Strength:
A)
Back Rack Reverse Lunge
4-5 x 8-12 per leg

B)
4-5 Rounds x
8-12 Romanian Deadlift
8/8 Box Step Up (optional weighted)

C)
4 Rounds x
10-15 GHD Back Extension
8/8 Bulgarian Split Lunge

Metcon
Accessory Conditioning:
A)
Assault Bike
30 sec on/30 sec off x 10 min

B)
10 min x
20 KB Swings
10 Football Burpees

C)
10 min x
250m Row
100ft Walking Lunge (unweighted)

Metcon
Accessory Competitor:
A)
Front Squat
5 x 5; heavy

B)
EMOM x 10
5 Power Snatch @ 135/95
7 Box Jumps

C)
9 min AMRAP
20 Cal Assault Bike
10 Devil Presses (50/35)