Strength
Back squat
Heavy 3
Workout
12 min AMRAP
9 Pull ups
15 Box jumps (24/20)
21 KB Swings (70/53)
**The strength should look familiar as it’s a repeat from last week. See where you stack up today on a heavy set of 3 compared to last week.
Reminder – heavy 3 means you can do 1 more rep, and a 3 rep max (3RM) means that rep 2 was HARD and you barely stood up rep 3. Keep a little in the tank for next week.
The workout is designed to keep you moving after squatting. And make sure you get in some box jumps between sets of squats to keep that CNS awake. The priority today are the squats vs going full send on the WOD. And with a low number of reps for pull ups, if you need to scale them, make sure you’re getting in a good pulling workout and not just jumping or ring rowing to accomplish the task. It should still be challenging and done in a way that supports your progression to getting that first pull up. Work with your coach to find the right scale for you.