Strength
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)

WOD
FOR TIME
60 Back Squats 185#/135#*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for 155#/105#
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

Cool Down
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)