BACK SQUAT EMOM

A) Strength:

1) Back Squat – Work up to 90% for 1 rep in 5-6 sets. Rest 90s.

– Then, EMOM 4: 

1 Back Squat @ 90%.

– Beginner (5 x 5), adding weight if forms permits. 

* Last tested Back Squat 1RM on 1/1/18

2) Power Clean + (Squat) Clean: Work above metcon weight performing sets of 2. Rest 60s.

B) WOD:

"Times 3"

AMRAP 5:

3 (Squat) Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
6 Lateral Burpees Over Bar (S = Regular Burpees)

– Rest 2:00 – 

AMRAP 5:

3 Power Cleans
6 Lateral Burpees Over Bar

– Rest 2:00 –

AMRAP 5:

3 Power Cleans
3 (Squat) Cleans
6 Lateral Burpees Over Bar

Alternate WOD:

10 Goblet Squats (53/35) in place of (Squat) Cleans
10 Deadlifts (135/95) in place of Power Cleans

C) Extra Credit:

1a) Bulgarian Split Squat (3 x 6 ea). Rest 45s.
1b) Stir the Pot (3 x 10) reps each direction. Rest 45s.

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