Strength:
Back Squat
3×8
Increase weight each set, resting 90 seconds between sets
WOD:
For Time:
1000m Row
then,
3 Rounds of:
15 Hand Release Push Ups
30 Jumping Split Squats
Mobility:
Couch Stretch
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×8 @ 65%
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%
2. Front Squat
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%
1×5 @ 85%
3. 10 Minute Muscle-Up Technique work/volume, do not do more than 30 total. Chest-to-Bar Pull Up Volume
4. Metcon as RX
