19 Oct 2016

Warm-up

Lower body lift prep 
Mobility

Lift:

Front Squat or Back Squat

2 @ 72% of 1RM
2 @ 81%
1 @ 85.5%
1 @ 90% (advanced - 1+ @ 90%)

15 min EMOM - 2 @ 72%

WORK:

5 Rounds for time

Rx:
25' Walking OH barbell lunge 135/95
20 Burpees

Rx2: OH lunge @ 25%-30% of back squat 1RM
Rx3: Lunge @ 20% of back squat 1RM or lower weight

Silvers: 

Lift: Back squat (same rep scheme as above)

Work:    5 rounds

              There-and-back overhead walking lunge with a plate
              5 push-ups