January 3rd

1. competition stance squat: 70% x 8-12 reps x 2-3

sets

2. Olympic squat or front squat: 75% x 6-8 reps x 2

sets

3. pause squat (pause at parallel): 65% x 10-12 x 2-3

Wod:

30 push press 115/85#

30 burpee over bar

15 t2b

20 push press

20 burpee over bar

15 t2b

10 push press

10 burpee over bar

15 t2b