STRENGTH/SKILL
A. Back Squat Waves:
3, 2, 1,
3, 2, 1,
Build:
Wave 1: 75, 80, 85,
Wave 2: 80, 85, 90+
F: Back Squat; Sets of 5 across 20x1 [or can be 2KB Front Squat]
P/S: As rx
WOD
B. "Diane"
21-15-9 reps for time:
Deadlift 225/155#
HSPU [kip]
F: KB DL + 2DB Seated Press [30-20-10 if needed for high muscle endurance if desired]
P: As rx [scale load down]
S: Dirty Diane: 275/185# + Strict HSPU
