200316

The empty canvas…..

Skill

Back Squat Technique/Body Positioning

Strength

Back Squat every 2:30

Warm-up Sets/5 @ 40% 1RM/5 @ 50%/5 @ 60%/5 @ 70%/AMRAP @ 80%

If you do not know you’re 1RM, we’ll make a safe determination

WOD “3-16-20”

4 Rounds for Time

COMPETITION

3 Deadlifts @ 275/205 • 16 Kettlebell Swings @ 55/45 • 20 Over the Bar Squats with Hop

PERFORMANCE

3 Deadlifts @ 225/155 • 16 Kettlebell Swings @ 45/35 • 20 Over the Bar Squats with Step Over

FITNESS

3 Deadlifts @ 135/85 • 16 “Russian Style” Kettlebell Swings @ 35/25 • 20 Body Weight Squats

Mobility

QUAD/GLUTE/HAMSTRING ROLL-OUT

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