Hey Folks!
Victoria Day long weekend. So glorious. I hope you all enjoyed it. I enjoyed it a bit too much sans sunscreen, but I’ll be ok :)
We’ve got a short week, but a good one. Then one more week after that until the Battle. It’s going to be a blast.
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Coaches Notes:
Some positional practice for the squats, followed by the real work on the squats, then a nice little burn for a WOD. The rest isn’t long enough to go 100% effort on the movement intervals, so give it a ~80% effort type deal. We’re looking for a steady burn at the same pace versus a quick flame that burns out fast.
Squat warm up/Practice
3 Tempo Squats EMOM-5
3-3-0 (3 seconds down, 3 second pause, fast up aka 0 seconds)
Hold a plate out front to help encourage an upright torso.
Squats:
Back Squat:
6 sets of 8 @50%
Every 75 seconds
Conditioning – “Knotty Pine”
3 rounds
2 minutes max burpee box jump 24/20
Rest 30 seconds
2 minutes max OH situps 25/15lbs
Rest 30 seconds
2 minutes max DB snatch 50/35
Rest 30 seconds
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