Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – Light singles – working % off 1RM or theoretical 1RM – warm up to work sets and then perform:
- 3 reps at 50%
- 2 reps at 60%
- 1 rep at 70%
- 1 rep at 75 – 77.5%
- 1 rep at 80 – 82.5%
Remember that Monday we will be testing our 1RM Squat, so please be conservative today!
Fitness: Squat 5×5 @RPE 7
Part 2 – Conditioning: “Meanwhile in Russia…”
Performance: EMOM for 14 min –
- Even minutes: 10 Russian KBs (AHAP)
- Odd minutes: Burpee for max reps
Score is total burpees
Fitness: EMOM 14 –
- Even minutes: 10 Russian KB swings
- Odd minutes: Max burpees or 0 count burpees
Score is total burpees
