Strength / Skill
Squat Plan - WEEK 4 of 4:
SQUAT- Your choice
Front or Back or OHS
12 x 50% no more than 1 min rest
10 x 60% no more than 1 min rest
8 x 70% no more than 1 min rest
6 x 80% no rest and go immediately to
12 Squat jumps -no more than 2 minutes rest then,
12 x 70%
WOD
3 rds
5 power clean 135/95
8/6 row
rest 1 minute
3 rds
4 front squat
8/6 row
rest 1 minute
3 s2oh
8/6 row
rest 1 minute
1 rd
10 clusters
Strength / Skill
Squat Plan - WEEK 4 of 4:
SQUAT
Your choice
Front or Back or OHS
12 x 50% no more than 1 min rest
8 x 60% no more than 1 min rest
6 x 70% no more than 1 min rest
8 x 80% no rest and go immediately to
12 bulgarian squats (L+R=1)
rest no more than 2 minutes then
12 x 70%
Metcon
21-15-9
Assault bike
9-15-21
Hspu
then,
3 rds
30 DU
10 tricep dips
PARTNER WOD
2 person teams Split everything evenly YGIG (incl the run)
400m run split
10 wall walks
20 box jumps
40 t2b
60 kb swing
80 btn tricep ext
100 Row
80 btn tricep ext
60 kb swing40 t2b
20 box jumps
10 wall walks
400 m run
Strength / Skill
Squat Plan - WEEK 3 of 4:
SQUAT
Your choice
Front or Back or OHS
3 sets of 3 reps at 70/75/80%
WOD
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Clean & Jerk (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
