083115

BACK SQUAT

Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg

SKILL:
3xME strict pull ups into kipping pull ups

WOD:

4 rounds for time of:

Run 400m
12 Thrusters 95/65#
12 Pullups