Monday Group Strength and Conditioning

If you have not found your 1RM Back squat in the last two weeks, then prioritize that today instead of the recommended heavy back squats.
For 1RM back squat
recommend 10 empty bar, 5-5-4-3-2-1-1-1 increasing weight each round. please take time to reach your best movement with the empty bar . Feel free to use techniques like pause squat or tempo squat with the empty bar
WOD 1= Back Squats
-2×4 at 75%
-2×3 at 80%
-2×2 at 85%
WOD 2= 12 min AMRAP
-12 KB SDHP 53/35 ( sumo deadlift high pull )
-24 Alt KB Front Rack Lunges 53/35
-6 Strict Pull-ups
Sharing is Caring!