Strength:
1RM Back Squat

WOD:
3 Rounds
10 Shoulder to Overhead (115/75)
15 Bar Facing Burpees
30 Lateral Bar Hops
Rest 1 minute between rounds

Today is the day – it’s one rep max effort Back Squat day! Time to see all of your hard work pay off! (Be sure to ring the bell and mark the accomplishments board when you get a new personal record today!)

After your general warm up and mobility, the Coach will put some time on the clock. Work through your warm up sets and then into some heavy triples, doubles, and singles. Be sure to leave enough rest time between those last heavy sets so your muscles have some time to recover.

After all those new PRs, you’ll prepare for the workout. Some shoulder to overhead (this can be shoulder press, push press, push jerk, or split jerk), some bar facing burpeess, and then some lateral hops to round it out. Bonus is that you get a 1 minute rest in between rounds. Not enough to catch your breath or slow your heart rate much, but enough to know you get a break so you can push hard during each round!

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