STRENGTH - BACK SQUAT WAVES
*All percentages based on 5 Rep Max Back Squat*
Every 1:45 x 9 sets:
Wave #1:
7 Back Squats @ 68%
5 Back Squats @ 73%
3 Back Squats @ 78%
Wave #2:
7 Back Squats @ 73%
5 Back Squats @ 78%
3 Back Squats @ 83%
Wave #3:
7 Back Squats @ 78%
5 Back Squats @ 83%
3 Back Squats @ 88%
METCON
“CLEAR THE AIR”
AMRAP 13:
40 Air Squats
300 Meter/250 Meter Row or 700 Meter/600 Meter Echo Bike
20 Power Snatches (75lbs/55lbs)
