Strength
Back Squat 1RM (20 mins)
Some example warm up %.
5@55%, 4@65%, 3@75%, 2@85%, 1@90-95%, and then singles or max weight from then on.
*
WOD
5 Rounds for time (CAP 12min)
8 Front Squats 60/42.5kg
6 Bar Facing Burpees
4 KB Snatches R+L 24/16kg
(4 Snatches right, 4 Snatches left)
*
PEAK
4 Rounds not for time:
100m Farmers Carry 40/30kg
15 Single Leg KB Deadlift (15 each side) – 16/12kg
15 Single Arm DB Rows (15 each side) – 30/22.5kg