BACK SQUAT 2RM

A) Strength:

1) Back Squat 2RM. Rest 2:00

- Build to a 2RM over the course of 6-8 sets.
- Try to match your current 1RM for 2 today.
- Beginners (5 x 5), adding weight if form permits. Rest 2:00

2) MetCon Warm-up:

2 Sets at fast pace:

5 Deadlifts
4 Hang Power Cleans
3 Squat Cleans
*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon.

B) WOD:

"Southie"

For time: (10:00 Cap)

45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
30 Hang Power Cleans (155, 105)
15 (Squat) Cleans (155, 105)

Alternate WOD:

AMRAP 8:

8 Deadlifts (135/95)
8 Goblet Squats (53/35)
8 Squat Thrusts

*Compare to 11/20

C) Extra Credit:

3 Rounds of:

1a) 15 Band Resisted Russian KBS
1b) 12 Goblet Reverse Lunges (6 each)
1c) 10 Reverse Crunches
*No rest between movements, but rest 60s after all 3.