Strength:
Back Squat
5×3
Increase weight each set, resting 90 seconds between sets
WOD:
AMRAP in 12 Minutes
3 Bar Muscle Up (Sub 5 Chest to Bar Pullups)
9 Shoulder to Overhead 95/65 LBS
24 Double Unders
Mobility:
IT Band Smash
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×5 @ 70%
1×5 @ 80%
1×2 @ 85%
1×3 @ 95%
1×1 @ 100%
2. Front Squat
1×5 @ 65%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%
3. Weighted Pullup / 3x Max Effort Strict Pullups, Heavier than last week
4. Scale up Metcon to 135/95 LBS
