Squat
Squat Wave Ladder: Warmup 410 1RM
On the 0:00: SWL: 60% @ 3
On the 3:00: SWL: 70% @ 3
On the 6:00: SWL: 80% @ 3
On the 9:00: SWL: 85% @ 1
On the 12:00: SWL: 85% @ 2
On the 15:00: SWL: 85% @ 3
On the 18:00: SWL: 88% @ 1
On the 21:00: SWL: 88% @ 2
On the 24:00: SWL: 88% @ 3
On the 27:00: SWL: 90% @ 1
On the 30:00: SWL: 90% @ 2
On the 33:00: SWL: 90% @ 3
80% AMRAP 8
245×3
285×3
330×3
350×1
350×2
350×3
360×1
360×2
360×3
370×1
370×2
370×3
330×21 [3/3/2/2/2/2/2/2/3]
Row
For Time:
10 x 250 Meter Row
Rest 30 seconds after each set.
14:04
:53.3
:55.6
:55.0
:55.3
:54.6
:55.3
:55.6
:53.7
:55.0
:51.1