071415

BACK SQUAT

Work to 90% for a single. Then, 2 drop sets. Drop weight for 2×5 15kg down if your heavy single is under 150kg. Drop weight for 2×5 20kg down if your heavy single is over 150kg. Target 2.5kg increase per week if your heavy single is below 150kg. Target 5kg increase per week if your heavy single is above 150kg.

SKILL:
EMOM 5

2-7 HSPU

WOD:

3 rounds of:

Run 400m
15 Burpee Box-Jump-Overs 24/20″