STRENGTH:

#back squat

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Continue to climb with singles until we reach our target attempt for the day. Percentage goals will naturally vary significantly between athletes, with a good place to aim being between 84-90%. 

#front rack reverse lunges

2 Sets of 20 Reps @ 40% of 1RM Front Squat

Rest as needed between sets.

BeachFit will do:

AMRAP 15 

250m Row

12 Pushups

WOD:

#thin air

4 Rounds:

50 Double-Unders

35 AbMat Sit-Ups

20/14 Calorie Assault Bike