WEDNESDAY

BASE
Strength: Squat Clean
EMOM 12m, 1 heavy rep

WOD: 15m AMRAP
30 Burpee
Run 800m
50 Pistols (alternating)
100 Double Unders
25 Deadlift 225/155

PLUS
Strength: Squat Clean
EMOM 12m, 1 heavy rep

WOD: 15m AMRAP
30 Burpee to target 1′ above reach
Run 800m
50 Pistols (alternating)
100 Double Unders
25 Deadlift 275/185

SkWAT Team: High Bar Back Squat
3 sets of 3 reps, heavy

THE PROGRAM

SESSION I
– Southie Showdown Peeps do only Session I
1. L Sit Rope Climb Practice 10m
– Work on various progressions. First jump with kip into L. Then seated start up to L hold. Then up to 10 ft. Then up to 15 ft.

2. EMOM 12m
1 Squat Clean

3. WOD
15m AMRAP
30 Burpee to target 2’ above reach (ring)
Run 800m
50 Pistols (alternating)
100 Double Unders
25 Deadlift 295/205

SESSION II

1. High Bar Back Squat,
5×2, 1st rep pause at just above parallel/sticking point, 2nd rep explosive through
– by default this will be lighter than usual x2 sets. The focus is on working through the sticking point and the physiological aspects of what you need to do to get through your sticking point. So you will bounce out of the bottom, then pause again at just above parallel.

2. EMOM 5m
5 Man maker push-up 55/35
right into EMOM 5m
Row 8 Cal
right into EMOM 5m
5 Box Jump 40/30
right into 5m AMRAP
5 MM PU 55/35
8 Cal Row
5 Box Jump 40/30