WOD: Monday 241202

Hopefully all of that turkey and pie has you ready to get after it this week.

• Coaching Notes

The focus today will be on the barbell. We are starting things off with quality work on the Back Squat, starting our progression here with a 5x5. This is a great rep scheme for developing both absolute strength and strength endurance. The goal is to end with 2 strong sets at the 75% range, which we should have a good gauge of considering we just hit a new 3RM a couple weeks back. We will then transition into Heavy Cleans and more "Battery Work" with the Row + Squat Clean workout. The score is total load here and the goal is to maintain challenging sets of 70%+ across.

strength:

Every 2 mins for 10 mins.

5 Back Squats, pick load

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 70%

Set 4: @ 75%

Set 5: @ 75%

metcon: "Panama"

Every 1:30 mins for 9 mins do:

12/9 Row Calories, 1:30

3 Squat Cleans, pick load

Build to around 80-85% of 1RM

accessories:

6 rounds for max reps of:

Max rep Weighted Wall Sits, pick load, 30 secs

Rest 15 secs

Max rep Barbell Hip Thrusts, 95/65 lbs, 30 secs

Rest 45 secs