MONDAY

We’re running! For Monday we have a back squat wod and we’ll be taking the barbell out of the rack during the wod.

For strength we have an accessory wod. This is a great pre-wod piece before back squatting. It primes the legs but does not blow them out.

ACCESSORY

Touch and go Power Clean

Do 7 Touch and go, drop, pick it right back up and do 5, pick it right back up and 3, then 1

3 Rounds

1 Round every 3 Minutes

Round 1

7-5-3-1 (95/65)

Round 2

7-5-3-1 (115/80)

Round 3

7-5-3-1 (135/95)

Scale accordingly. You should have no problem staying unbroken for these sets. Practice sitting back on the catch. This will enforce muscle memory for back squat.

METCON

3 Rounds

15 Back Squats 185/125

400 Meter Run

PERFORMANCE: 135/95

FITNESS: 115/80