BACK SQUAT
Weightlifting
Back Squat (1×5)
Metcon (AMRAP – Rounds and Reps)
4 Rounds
3 Min AMRAP
9 Deadlifts 70/45kg
6 Bar Facing Burpee’s
9 Air Squats
Rest 1 min after each round
Accumulate score
3 Min AMRAP
9 Deadlifts 70/45kg
6 Bar Facing Burpee’s
9 Air Squats
Rest 1 min after each round
Accumulate score
Based on last weeks heavy single complete 5 reps @65%, 5 @75% and 5+ @85%
Plan a minimum or 4-5 warm up sets. Rest less between earlier sets and longer between your working sets
If you are finished early then work through the following accessory work:
12 Glute Bridge
8 e/ leg Single leg deadlift with reach