Strength:
Back Squat
3×10
Increase weight each set, resting 90 seconds between sets
WOD:
AMRAP in 8 Minutes
15 Slam Balls (25/20 LBS)
15 Jumping Air Squats
Mobility:
IT Band Smash
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Back Squat
1×10 @ 60%
1×8 @ 70%
1×6 @ 75%
1×4 @ 80%
2. Front Squat
1×5 @ 60%
3×5 @ 70%
3. 15 Minute Chest-to-Bar Pull Up Volume
4. Scale up Metcon to 30/25 Lb Slamballs