Warmup

STRENGTH

Tempo Back Squat

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

• 5 Seconds Down

• 1 Second Pause

• Regular Stand

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

• On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed

• Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand

• This tempo helps us focus on positioning, improve body awareness, and build strength

• These percentages are based off your 1RM Back Squat

WOD

“Fight or Flight”

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Rowa

• 20’s across the board in today’s conditioning piece

• With two barbell movements at the same weight, we’ll choose our loading based on the hang power snatch

• This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout

• Since we have regular box jumps, stand to full extension at the top of each rep

• We can expect to complete around 3+ rounds over the 20 minutes of work