Barbell Wod

Front Squat + Thruster

4×1+1. Each set is 1 Front Squat + 1 Thruster. Start at 65% of your 1RM Front Squat. Level load across all sets. Linear progression each week. Target 10kg increase each week if work sets are above 120kg. Target 5kg increase each week if work sets are below 120kg.

Back Squat

4×3. Start at 70% of your 1RM Back Squat. Level load across all sets. Linear progression each week. Target 5kg increase each week if work sets are above 150kg. Target 2.5kg increase each week if work sets are below 150kg.

WOD:

12 Min Amrap

10 burpees

15 wall balls 20/14

20 box jumps

250m row