GROUP PREP:
60 Second Row
30 Seconds PVC Pass Throughs
20 Second Side Plank (Each Side)
10 Air Squats
10 PVC Overhead Squats
Barbell Warmup
STRENGTH:
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
• All percentages are based off your 5-Rep Heavy Back Squat
WOD:
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups
STIMULUS
• Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
• Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh
• Scale to Front Squats. You could also adjust volume to scale:
* First AMRAP Example: 15-12-9
* Second AMRAP Example: 12-9-6
MOBILITY:
1 min each:
Barbell Thoracic Opener
Couch Stretch
Ankle Dorsiflexion
