A. Back Squat
Build to a heavy 3 in 5 sets; rest as needed
Metcon:
3 REFT
Row 750@70-80% of 2k Row pace
21 Wall Ball Shots
rest 1 min
Purpose and Desired stimulus:
– Heavy Squats into volume dropsets ( wall balls)
– row capacity
– Open combo row/wall balls
– each interval should be fairly aggressive but sustainable across the 3 sets
– Heavy back squat should be based on feel for the day and with excellent form
Scale to ensure the desired purpose and stimulus are met with the folllowing
Scaling options:
– more reps; less weight on back squat for novice
– scale distance
– scale reps
– scale weight