Strength
Tempo Back Squat (5 x 3 @ same weight )
3 seconds down, 2 seconds hold, explode up, 1 second/breath reset. Add 5-10 lbs from last week OR use 65-70% of 1RM back squat
Conditioning
Partner WOD: Double 100s
For Time (HARD 20 MIN TIME CAP TODAY):
100 Burpees
100 KB Swings (53/44)
Each partner completes all reps with only one person working at a time. Clock stops when both partners are finished. Complete movements/reps in any order; switch when desired. SUGGESTED: 10 rounds of – one partner does 10 KBS and 10 Burpees, then other partner does the same.
Scale # reps to 75 as appropriate
Cash-Out / Cool Down
Couch Stretch, 2+ min/side