*This is a scheduled de-load week. Higher volume will resume next week.

WOD:

1) Back Squat: Every 2:30

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

5 @ 80-90%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 3 rounds AQAP:

50 Alternating Lunges

21 Hang Power Cleans 135/95

12 Burpee Lateral Bar Hops

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE