BACK SQUATS

Skill – Warm Up

5 Pause Back Squats @ empty bar, 2-3s pause in bottom
5 Tempo Squats @ light bar
3 Back Squats @ light bar
3 Back Squats @ 50%
3 Back Squats @ 60%

5 Rounds
5 Back Squats @ ascending, begin @ 60%

– 2:00 Rest btw. –

WORKOUT

GOAL: Stamina & Leg Endurance
Workout – Warm Up

5 Thrusters, reset at Front Rack
5 Thrusters, pause 2s at the top
5 Thrusters

ramp up weight

5 Box Jumps + Step Down
4 Box Jump overs + Step Down

RX

FOR TIME
6 Rounds
10 Thrusters (35kg / 25kg)
10 Box Jump overs, Step down

(TC: 10min)

Intermediate / Master RX

FOR TIME
6 Rounds
10 Thrusters (30kg / 20kg)
10 Box Jump overs, Step down

(TC: 10min)

EXTRA

3 x 15-20 Prone Hamstring Curl