Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
Back Squat
Using your recent 2RM back squat as the reference, perform:
5 back squats at 65% of the 2RM
5 back squats at 75% of the 2RM
Max reps back squats at 85% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set.
Tempo Front Squat
Perform 2 sets of 5 tempo front squats at 65% of your 2RM back squats. Tempo 30X1
Conditioning Benchmark
Wodapalooza online qualifier WOD 3
3 rounds for time:
7 double DB devil presses 50/35 lbs
12 double DB thrusters 50/35 lbs
16 alternating double DB front rack lunges 50/35 lbs
Time cap: 10 min
EVF360
Part A
20 min to perform 4 rounds of the following for load and speed:
16 unbroken wall balls
12 double KB front rack squats
8 double KB split squats per side (2 KBs held farmer's style)
20 banded hamstring curls for "speed" (on the ground, face down)
Note: Use a weight for the wall ball that allows for unbroken sets hitting the target height each rep. For the banded hamstring curls, pull the band as fast as possible, trying to bring heels close to your back each rep.
Part B
Wodapalooza online qualifier WOD 3
3 rounds for time:
7 double DB devil presses 50/35 lbs
12 double DB thrusters 50/35 lbs
16 alternating double DB front rack lunges 50/35 lbs
Time cap: 10 min