Squat Wave Week #6

 

Set # 1 – 5 Back Squat @ 85% of your 5RM

Set # 2 – 3 Back Squat  @ 91% 

Set # 3 – 1 Back Squat  @ 97%

-rest 3 mins-

Gelombang # 2

Set # 4 – 5 Back Squat  @ 91% 

Set # 5 – 3 Back Squat  @ 97% 

Set # 6 – 1 Back Squat  @ 103%

-rest 3 mins-

Gelombang # 3

Set # 7 – 5 Back Squat  @ 97% 

Set # 8 – 3 Back Squat  @103%  

Set # 9 – 1 Back Squat @ 109% 

 

Conditioning

 

“Oriana Bday”

 

10 rounds of:

8 Double KB Thruster (20/12 kg)

3  Deadlift (110/75 kg)

 

*Start and Every 2 mins 29 Double unders

 

Time cap 15 mins

Posted in WOD

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