-Warm Up-


3 rounds 


10 Air Squats with a :01 pause in the bottom

5/5 Cossack squats 

5/5 single leg glute bridges :02 pause at top

Light Dumpster Run



-Strength/Skill-

 

5-5-3-3-1-1 

Back Squat


-Rest at Least 2:00 b/t Sets-


*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!


5-5...Moderate

3-3...Moderate-Heavy

1-1...Moderate-Heavy+ 


-WOD- 

 

AMRaP 9

Dumpster  Run

5 Hang Power Clean 

7 Front Squats