BACK SQUAT 5RM & "SOUTHIE"

A) Strength:

1) Back Squat 5RM*:
-Build over the course of 4-6 sets
-Rest 2:00 b/t heavier sets
-Beginners (5 x 5), adding weight if form permits. Rest 2:00

*Goal is 85% of current 1RM (last performed on 5/7/18)

2) MetCon Warm-up:

2-3 Sets @ fast pace:

3 Deadlifts
2 Hang Power Cleans
1 (Squat) Clean
*Start w/ a moderate weight w/ round 2 being 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
15 (Squat) Cleans

*Last done 3/26/18

Alternate WOD:

AMRAP 8:

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

C) Core:

Landmine Rotations (3 x 40 total). Rest 60s.