Warmup: 3 x…
– 200m
– 25 A/Squats
– 10 Burpees
Strength: 25´For a new RM
– Back squats:
Build by feel or follow this suggested rep scheme: rest as needed, but make sure you have enough time for your heavy singles.
*Set 1 – 45% x 8-10
*Set 2 – 55% x 6-8
*Set 3 – 65% x 5
*Set 4 – 75% x 3
*Set 5 – 85% x 2
*Set 6 – 90% x 1
*Set 7 – 95% x 1
*Set 8 – 100% x 1
*Set 9 – 102% x 1 (New PR)
*Set 10 – 105% x 1 (New PR)
WOD: For Time
– 600m Run
– 50x Kettlebell Swings with 24.00kg / 16.00kg
– 600m Run
– 50x Wall Balls with 9.00kg / 7.00kg
– 600m Run
– 50x Burpees