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4 X 4 BACK SQUAT
ATHLETIC/COMPETITIVE 3 X 5 BACK SQUAT
75 – 80 – 85 % 1RM 5 REPS AT EACH PERCENT
WOD: 21 15 9 PUSH JERK 50/35KG 50 DU’S / 100 SKIPS
BARBELL FREE OPTION: 21 15 9 DB PUSH PRESS/PUSH JERK 50DU’S/ 100 SKIPS.
**NOTES MONDAY AND WEDNESDAY ARE BIG DAYS. BACK TO OUR SQUAT CYCLE. YOUR REP RANGE HAS INCREASED AND PERCENTAGES HAVE DROPPPED AGAIN. IMPORTANT THAT WE ARE ALL STILL FOCUSING ON FORM AND GETTING STRONG ON THESE DAYS.
THE WOD IS A SHORT, HIGH INTENSITY WOD. PUSH JERKS WITH YOUR SKIPPING/DOUBLE UNDERS INBETWEEN EACH SET. THE WEIGHT HAS BEEN SET FORO YOU TO HOLD ON FOR AS LONG AS POSSIBLE.
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