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HB3.5 Speed Squat and AMRAP

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[accordion title=”Strength”]
-DE Bench  80% 1RM x2 x6-12
keep speed fast. If you dont know your 1 RM test that instead of the DE.
[accordion title=”S&C WOD”]

-2x 6:00 AMRAP

10 ring rows

10 dumbbell power cleans

15 dumbbell swings

rest 2:00 between rounds

[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]

Speed bench, week 3 so 80-90% plus bands and ensure it’s fast. Then a wod with lots of ring pull movements and db cleans to get your shoulders stable. Also the db Russian style swings will help the scapular strength!




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