180618

Squat*

135×3
225×3

255×3
295×3
340×3

365×1
365×2
365×3

370×1
370×2
370×3

375×1
375×2
375×3

385×1
395×1

Open Workout 14.4
AMRAP 14
60 Calorie Row
50 Toes to Bar
40 Wall Balls @ 20/14
30 Power Cleans @ 135/95
20 Ring Muscle Ups

188 Rx

* SWL Warmup
Squat Wave Ladder: Warmup 425 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

Heavy 1
Heavy 1

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