Barbell Back Squat:
Ladder format: 10 reps to 1 rep. Rest 1 minute between rep sets 10-9-8-7 – these will be your “warm-up” sets; rest 2 minutes between rep sets 6-5-4 – should be using moderate weight here; rest 3 minutes between rep sets 3-2-1 – time to load up the bar! The focus here is to warm up in the first 4 sets, increase the weight in the next 3 sets, then go for max weight in the last 3 sets.
WOD:
12 minute time limit:
1 Pull-up
2 Barbell Thrusters
2 Pull-ups
4 Barbell Thrusters
3 Pull-ups
6 Barbell Thrusters….
