Back Squat

Clutch City

Every 2 minutes for 10 minutes(5 sets) Back squat Set 1- 6 reps (65%) Set 2 – 4 reps(75%) Set 3- 2 reps(85%) Set 4- 2 reps(90%) Set 5- 1 rep(95%) Then, 2 sets of Back squat x 1 (100%+) Rest 3 min AMRAP 9: 5 Power cleans (155/110) 10 pullups 20 wall ball

Breaking the Habit

Every 2 minutes for 12 minutes: Back squat x 2 (starting weight should be around 85%) Then: AMRAP 15 min: 6 strict hspu 12 KB swings (53/40) 30 Double Unders

Man on Fire

Back Squat Every 3 min for 15 min perform 3 backsquats at 85%-90% 1RM Metcon AMRAP 10 min 5 pullups 10 ring dips 15 wall ball (20/14)

Snow Plow

Back Squat 5-4-3-2-1 ——————— For time complete: 500m Row 500m Run 50 DUs