Strength:
Back Squat
(5-5-5-5-5)10-10-10
WOD:
3 Rounds
5 Clusters (135/95)
10 KBS (70/55)
400m Run
High rep back squats, so much fun! We will work through 5 warm up sets, finishing out at about 50% of your 1RM. THen it’s on to 3 sets of 10, ascending weight. These should be challenging. Maintaining your form over that many reps at a higher weight (last set of 10 should be about 75%) will force you to pay attention to everything. Make sure your core stays upright during each rep. “Rest” at the top should be minimal.
Then it’s on to a quick little 3 round beauty. Starting with clusters (yes that is a squat clean thruster) you will pull the bar from the ground for each and every rep. Make these heavy enough to challenge you but not so heavy you spend more than 3 seconds staring at the bar between reps. After those it’s on to some heavier kettlebell swings. Keep the chest up and refrain from sweeping the floor. Cap each round with a splendid 400 meter run, what could be finer?