Strength
Back Squat
5×1 @ 87.5-90% of 1rm
2×7 @ 72.5%
0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00
*
WOD
8min AMRAP
20 Front Squat 40/25kg
15 KB Swings (Heavy)
10 Box Jump Overs 24/20′
*Swings Must be unbroken
*
PEAK
Strength Circuit
4 Rounds not for time:
10 x Seated DB Strict Press
Choose a weight you can achieve 15 reps with, should be around 40%-50% of 1RM Strict Press
(Slightly heavier than last week)
10 x Single arm DB Rows (10 each side) – 30/22.5kg
10 x Bench press @75%-77.5% of 1RM
NOTE: Rest as needed in between
