FRIDAY

Let’s resume our back squat build and then work some barbell before the weekend.

STRENGTH

Back Squat

10 Reps at 60%

10 Reps at 65%

8 Reps at 70%

8 Reps at 75%

METCON

“Wocka Wocka”

Open/Performance

Buy In

1000/800 Meter Row

Then . . .

50 Hang Power Snatches

***Every time you drop the bar, complete 1 repetition of the bear complex. One repetition of the bear complex is 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press from behind the neck.

Cash Out

50 abmat situps

Fitness: 75/55

Open plus: 50 ghd situps