Strength:
Back Squat
3×5
Increase weight each set, resting 90 seconds between sets
WOD:
AMRAP in 12 Minutes
16 Overhead Weighted Walking Lunges 45/25 LBS
8 Ring Dips
Mobility:
Barbell Quad Smash
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×8 @ 65%
1×6 @ 75%
1×4 @ 85%
1×4 @ 90%
2. Front Squat
1×5 @ 70%
1×4 @ 80%
1×3 @ 85%
1×3 @ 90%
3. 12 Minutes working on Muscle Up volume/Skill
4. Metcon as RX