042815

Back Squat

Work up to 75% for 1 set of 5. Then, 1 Drop set AMRAP. Your drop set should be down 15kg if your set of 5 is over 170kg. Drop 10kg down if your set of 5 is under 170kg. Target a linear progression each week in your heavy set of 5. Target 5kg increase each week if your set of 5 is over 170kg. Target 2.5kg each week if your set of 5 is under 170kg

Skill:

EMOM 5

HSPU 2-5 reps

WOD:

For time:

Starting with and EMOM do the following complex:

1 power clean + 2 front Squats + 1 Jerk ( weight is athlete’s choice)

50 box jump overs

40 T2b

30 db push press or kb push press