MONDAY

MOBILITY/SPECIFIC PREP

M. Wall Couch Stretch (90 secs per side)

SP. 1 Round

5 KB Single Leg Deadlifts (R)

5 KB Single Leg Deadlifts (L)

10 KB Alternating Cossack Squats

5 KB Windmills (R)

5 KB Windmills (L)

PERFORMANCE and FITNESS

Squat Waves – Week #3
Building upon last week, with our final iteration with this repetition scheme.

Wave #3

Set #7 – 6 Back Squats @ 81%

Set #8 – 4 Back Squats @ 86%

Set #9 – 2 Back Squats @ 91%

Wave #1

Set #1 – 6 Back Squats @ 71%

Set #2 – 4 Back Squats @ 76%

Set #3 – 2 Back Squats @ 81%

Wave #2

Set #4 – 6 Back Squats @ 76%

Set #5 – 4 Back Squats @ 81%

Set #6 – 2 Back Squats @ 86%

Percentages based off 1RM Back Squat

Rest up to 90 secs Between Sets and 2 mins Between Waves.

Increase Loads Slightly With Each Wave.

CONDITIONING

PERFORMANCE and FITNESS

AMRAP 16

16 Alternating DB Snatch 22.5/15

8 Burpee Bar Hops

16 Ab Mat Situps

8 Hang Power Cleans 50/35