BACK SQUAT CLUSTERS & "ABS OF STEEL"

A) Strength:

1) Every 2:30 x 4:

2.2.2 Back Squat Clusters
– Build to a heavy set of 2.2.2
– The “.” means rest 15s
– Between cluster sets, re-rack the weight
– The last 2 sets should be HEAVY and hard!

2) MetCon Prep:
– Warm-up T2B
– Front Rack Lunges

B) WOD:

“Abs of Steel”

For Time: (12:00 Cap)

Buy in:

50 Toes to Bar (S = Hanging Knee Raises, Sit-ups)

– Then –

50 Front Rack Lunges Total (Rx = 115/75, S = 95/65, 75/55, Light DB Lunges)
*Every time you drop the bar, complete 10 Bar Facing Burpees (S = Regular Burpees)

Rx+ = (135/95)

C) Recovery:

5:00 of Light Row, Bike or Jog

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