WARM UP

Banded squat warmup
Banded behind the neck pull-downs & presses

2 Rounds

10 PVC Overhead Squats
5 Split Squats per leg, holding PVC overhead
5 Standing Vertical Jumps


 

WOD A

E2MOM x 7 working sets (16 mins + 5-6 mins warmup)

Back Squat

Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: Rest
Set 8: Begin A2

If you haven’t been on this squat cycle the last 2-3 weeks then take 5% off of working sets


 

WOD A2

Back Squat x Max reps @ 87% of 1RM

If you have been getting less than 3-4 reps on these AMRAP sets, consider scaling to 80-85% of 1RM

 

WOD B1

OHS – BJ Sprint
4 min AMRAP

6 Overhead Squats 135/95lb
12 Box Jumps 24/20”


***OHS weight: you should comfortably be able to snatch it and hit your squats unbroken, otherwise it’s too heavy for this WOD***

-30 secs Transition to WOD B2-


 

WOD B2

4 Minutes Max Calorie Row