Strength
Back squat (taper)
3 x 5 @ 50% or heavy 2
Workout
3 RFT
2 Wall walk
20 Sit up (or 15 GHD)
20 KB Swings – 70/53
200m run
**I’ll say this once, then you can ignore it and do whatever you please.. the back squats are programmed this way for a reason. If you are doing the meet next Saturday, you don’t need to do a heavy 2. The hay is in the bar. The work is done. But, will you taper and actually only do the workout at 50%? Read my first sentence.
What you could also be working on is your ankle mobility, or that pinchy hip that has been bugging you, or those feet that turn out as you descend to the bottom of the squat, or that chest that collapses. This may look like a 7 min workout, but you get out of it what you put into it.
The workout is there to get you to move, and hopefully nothing too taxing especially if you’re doing 18.5 tomorrow.. thrusters, burpees, box jumps.. wall balls? Snatches? Rowing?