Strength:
Front Squat
5×2
Increase weight each set, resting 90 seconds between sets
WOD:
AMRAP in 10 Minutes
5 Hang Squat Clean Thruster 95/65 LBS
10 Box Jumps 24/20″
Mobility:
Olympic Wall Squat
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×4 @ 70%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%
2. Front Squat
1×5 @ 60%
1×5 @ 65%
2×5 @70%
3. Scale up Metcon to 135/95 LBS