Wed June 4 "Taking on Water"

Move

1) Back Squat: 4 x 5 @ 75%

2) AMRAP 15
12 Cal Row
12 Wall Balls
Rest 30 Seconds

Train

1) Back Squat:
3 x 5 @75%
1 Big Drop Set: 15-30 Reps @ 50%

2) Taking on Water

For Time (15 Min Cap)
120 Cal Row
120 Wall Balls (20/14)

Stimulus

1) You will start by performing 3 sets of 5 reps of back squats. These sets will all be completed at 75% of your 1RM. Once these sets are done, you will move into a big drop set. This set will be completed at 50% of your 1RM. It should be a weight that you will be able to complete at least 15 reps at.

2) You can partition these reps however you choose. CHoose a wall ball weight that you could complete 30 reps at when fresh. You will have to complete at least 16 reps per minute if you want to finish in the time cap. 6 rounds of 20 reps of each is one option on how to split this up.

Extra Credit

For Quality:
2:00 Wall Sit
20 Banded Pull Throughs
1:30 Wall Sit
20 Banded Pull Throughs
1:00 Wall Sit
20 Banded Pull Throughs
0:30 Wall Sit