Strength / Skill Work

• 6,4,2,4,3 Back Squats (rest 1:30 after each set)
• 5x6 Batwings (rest 1:30 after each set)

Squat weights:

• First set of 6 should be around 55% of 1RM
• 2nd set of 4 should be heavier than 1st set of 4
• Last set of 3 should be same, or more, than set of 2

My squats were 6@125lb, 4@155lb, 2@205lb, 4@175lb, 3@205lb , and I used 30lb DBs for the batwings.

The coaches told me that I tend to come up on my toes during the squat. I took my sneakers off and went barefoot for the last few sets, which seems to have helped a good amount. The cues I need to focus on are squeezing my butt the whole time (starting at the bottom and up through the whole set) and pushing with my heels.

WOD

4 Rounds for Reps

• 5 Back Squats @70% of 1RM
• Max Unbroken Ring Rows (up to 20)

Between each round, rest 2x as long as your round took.

I used 155lb for back squats and did 20,8,8,7 ring rows.