STRENGTH I:

2-3 Warm Up Sets, then 1×10 Back Squats (Approx 75% Percent)

We will be doing a modified version of the “Texas Method” for squats. Mondays are higher volume back squats (1-5 sets of 10), Wednesdays are Front Squats for moderate load and volume (3-5 sets of 3-5 reps), and we do heavy back squats on Fridays (10×1). The idea behind this progression is to maintain a linear progress on Fridays 10×1. Mondays and Tuesdays will vary in scheme and approach (across or climbing). Friday should always be across and 5-10 lbs heavier than you did the week before (aka Linear Progression).

STRENGTH II:

3×5 Deadlifts (Build up in weight)

WOD:

#Brody (15min Cap)

1000 Row
30 Deadlifts (225/155*) Approximately 60% of 1Rep Deadlift
50 Pull-Ups

**Scale will be

2rds of:

500m Row

15 Deadlifts

25 Ring Rows or Jumping Pullups or combo

COMPETITORS:

Snatch
3×1 Squat Snatch at 85%