28.9.15

A. Warm up 5-10 mobility squat drills

B. Alternate Front and Back squat e.g.

1 set 60% 2-3 reps Front squat
2 set 60 % 2-3 reps Back Squat
3 set 65-70% 2 reps Front Squat
4 set 65-70% 2 reps Back Squat
......continue building it up to
90% Front Squat 1 rep
90% Back Squat 1 rep... Then stop the front Squat and continue with Back Squat
95% 1 rep Back squat
100% 1 rep Back Squat
Break rekord (προσπάθεια για ρεκορ μια επανάληψη όλα για όλα, απο πίσω παρτενερ για spot), rest as needed between sets

C. Skill/Strength

3 sets of :

5 reps of weighted pull ups (Rest 45 sec) + 10 Chest to bar pull ups (Rest 30 sec) + 15 Pull ups

Rest as needed between sets

D. Conditioning

Amrap 7 min  Ladder 1/2, 2/4. 3/6......

Squat Snatch (60-70% depending on how you feel)
Burpee over Bar