Strength:
Back Squat 15 min continuous clock. All sets based on 90% of 1rm.
Set 1: 3 at 70%
Set 2: 3 at 80%
Set 3: 3 at 90%+
WOD:
On the 4:00min x 5 Rounds:
400m Run
10 Overhead Squats (95/65/55)
* These fast-paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest. OHS should be done unbroken.
* The score is the slowest of the 5 rounds but record all 5 rounds.