STRENGTH/SKILL

A. Back Squat waves

Loaded:

x5, 4, 3

Suggested loadings:

x5 (60%), 4 (70%), 3 (80%)

x5 (65%), 4 (75%), 3 (85%)

F; Build up to a tough set of 5 reps w/good form at 20x1 tempo

P/S: Build; to tough set of 3;

WOD

B. "Life a Quarter Mile at a Time"

3 sets; 45 sec on, 15 sec off; for total reps

1. 2DB Devils Press

2. Box Jump/Step Down

3. Wall Ball

*1 set = Devils Press + Box Jump + Wall Ball

Use 15 sec Rest to transition to next movement

F: Light DB/Step Up or BJ/Light Wall Ball

P: Moderate Load, 20/14#

S: Heavier DB, 30/20# WB