Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

* In between sets, complete 15-20 HEAVY russian KB Swings. These will actually help your squat game today. Try something you may have never swung before :)

Metcon (Weight)

18min. EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) 12 TTB
Min. 3) Squat Cleans (climbing)

Min. 4) rest

*3 Squat Cleans for 2 Rounds
*2 Squat Cleans for 2 Rounds
*1 Squat Clean for 2 Rounds

*RX+ is 15/12 Cals and 15 TTB which I would really prefer everyone do, but I wanted the squat cleans to be the main focus today, so I lightened the #s. Try to get up to something really heavy! After those squats you should be feeling GOOD.

*Scaled option is to just keep it at 3 squat cleans the whole time and use something of medium to hard effort.