Monday 20th January 2020

Back Squat Waves

4 Light (about 60% 1RM)

3 Medium

2 Med - Heavy

Rest

4 Medium

3 Med - Heavy

2 Heavy

Rest

4 Med - Heavy

3 Heavy

2 Heavier

Rest

3 Rounds for Time:

50 Air Squats

10 Clean and Jerk 60/42.5kg

Time Cap of 10 min

ShredWOD

AMRAP in 7 min:

800m Assault Bike

10 Jumping Lunges

10 GHD Sit Ups (or V Ups or Tuck Crunches - should be fast and unbroken)

5/3/1

This week is 3/3/3+

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