Strength:
1) High bar back squat: 1x5 @ 75%, 1x5 @ 77.5%, 1x3 @ 80%, 2x3 @ 85%, 1x2 @ 90% -- rest 2:00
2)Front squat: 5x3 AHAP @ 25x1 tempo -- rest 60-90s
* Note that this tempo is different than Tuesday's front squats
Work Capacity:
A.
7 Rounds for total time of:
7 HSPU
14 OH Squats (135#/95#)
Rest 2 minutes
B.
Rest 5 minutes after completion of Part A, then for times:
500m row
Rest 1 minute
500m row
* 25 Burpee penalty if second row is slower than first by 5 or more seconds
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