140923 ~ 1RM Backsquat!

The high volume squats are over!!!  Today is the day to put our last cycle to the test!! 

Strength:

EMOM 5min

a) 2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

b) 20 minutes to establish a 1RM Backsquat

**Use Walkout method for near maximal and maximal attempts**

Conditioning:

Complete As Many Reps as Possible of:

"The Ghost"

6 rounds of:
1 minute of rowing (Calories)
1 minute of burpees
1 minute of double-unders
1 minute rest

Cash Out:

3 Wall Walks

6 Shoulder Touches

ME Handstand Hold **try to get your feet off the wall**

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