Tempo Overhead Squat (for control and warm up)

5 Sets of 1

Tempo:

7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand

Build to a moderate.

 

Back Squat Waves (Week #2)

#Waves 1

Set 1: 6 Reps at 74% of 5RM

Set 2: 4 Reps 80%

Set 3: 2 Reps 85%

    -3 Minutes Rest-

 

#Waves 2

Set 4: 6 Reps 80%

Set 5: 4 Reps 85%

Set 6: 2 Reps 91%

-3 Minutes Rest-

 

#Waves 3

Set 7: 6 Reps 85%

Set 8: 4 Reps 91%

Set 9: 2 Reps 97%

 

Conditioning

“Power Move”

AMRAP 10 mins:

6 Power Snatches (40/25 kg)

9 Overhead Squats (40/25 kg)

12 Kettlebell swing (24/16 kg)

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