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June 12, 2015

Strength

Back Squat
3-3-3-3-3

Today we’re performing 5 sets of 3 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.  Work up to a strong effort set of 3 without hitting failure but be sure to review how to ditch a back squat and use spotters when needed.

WOD

for time
30-25-20
Power Snatch 75/55lbs
Box Jump 24/20″

Workout notes: The recommended loading for this workout is very light due to the high number of repetitions. Doing an entire round unbroken is never a requirement but you should be using a weight with which you can perform the work in only a few sets early on. The “Rx” weight is low enough that it will be accessible to a lot of people but if you are using over 50% of your 1RM it may be heavy for this workout. Keep the load light and move fast!

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