7.21.23 WOD

Back Squat Waves

Every 1:30 x 6 Sets

Set 1: 6 Reps at 57-62%
Set 2: 3 reps at 72%

Set 3: 6 reps at 57-62%
Set 4: 3 reps at 75%

Set 5: 6 Reps @ 57-62%
Set 6: 3 Reps at 78%

*6s stay at 57- 62%. 3s increase slightly over the sets.
These waves alternate between volume and load.

Your 6s Should feel very maintainable, if you are struggeling at this % it is ok to back off.

Then…

For Time:

5 rounds of cindy

3 Rounds of DT

5 rounds of cindy

1 Round of CIndy:
5 Pull Ups
10 Push Ups
15 Air Squat

1 Round of DT:
12 Deadlifts
9 Hang Power Cleans
6 STOH