Warmup: 3 x…
\n– 200m
\n– 25 A\/Squats
\n– 10 Burpees<\/p>\n
Strength: 25\u00b4For a new RM
\n– Back squats:
\nBuild by feel or follow this suggested rep scheme: rest as needed, but make sure you have enough time for your heavy singles.
\n*Set 1 \u2013 45% x 8-10
\n*Set 2 \u2013 55% x 6-8
\n*Set 3 \u2013 65% x 5
\n*Set 4 \u2013 75% x 3
\n*Set 5 \u2013 85% x 2
\n*Set 6 \u2013 90% x 1
\n*Set 7 \u2013 95% x 1
\n*Set 8 \u2013 100% x 1
\n*Set 9 \u2013 102% x 1 (New PR)
\n*Set 10 \u2013 105% x 1 (New PR)<\/p>\n
WOD: For Time
\n– 600m Run
\n– 50x Kettlebell Swings with 24.00kg \/ 16.00kg
\n– 600m Run
\n– 50x Wall Balls with 9.00kg \/ 7.00kg
\n– 600m Run
\n– 50x Burpees<\/p>\n","protected":false},"excerpt":{"rendered":"
Warmup: 3 x… – 200m – 25 A\/Squats – 10 Burpees Strength: 25\u00b4For 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 \u2013 45% x 8-10 *Set 2 \u2013 55% x 6-8 *Set […]<\/p>\n","protected":false},"author":1,"featured_media":765,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"categories":[6],"tags":[],"yoast_head":"\n