RX
7 sets for load:
1 back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 back squat
SKILL WORK
Pre-workout:
3 sets:
20 banded side steps (moving right)
20 banded side steps (moving left)
10 single-leg glute bridges/leg
RX
7 sets for load:
1 back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
7 sets for load:
3 back squat
SKILL WORK
Pre-workout:
3 sets:
20 banded side steps (moving right)
20 banded side steps (moving left)
10 single-leg glute bridges/leg
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)
2 rounds for time:
50 pull-ups
15 clean and jerks (95/135 lb)
75 sit-ups
For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.