Today is week 4 of our squat cycle. We are looking for a slightly heavier weight than last week’s 5×3. Note that the descent will be two seconds rather than three. For the metcon today we are looking for our athletes to move quick and consistent. The weight should be something that you can move unbroken with quality throughout the 9 minutes. Everyone should be able to get 5-6+ rounds today. This will get spicy after the strength portion so prepare for a burn.

STRENGTH

5×3 (20X1)
Back Squat @70-80% of 1RM*

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

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

WORKOUT

AMRAP x 9 MINUTES

9 Overhead Squats (95/65)|(65/45)
9 Bar Facing Burpees