Strength

Back Squat 8-5-3-3-2-2-2-2

Work up to a heavy double in the back squat.  The suggested rep scheme is a recommendation for working up to your target weight.  Perform a lot of reps at a light weight after your general warm up and increase in small increments.  Work up to a moderately heavy weight and judge your effort by the strain it takes to achieve the lift. Increase only if your mechanics are sound!

WOD

AMRAP in 10 Minutes

12 Burpee
8 Kettlebell Clean & Jerk 32/24kg
4 Weighted Step Up 32/24kg 24/20″

Workout notes: The burpees will take up a large amount of time in relation to the other reps so move through them quickly but efficiently.  For this kind of workout you’ll want to find a steady and sustainable pace for each movement.  Transition from one movement right into the other if you can. Think of the clean and jerks as “ground-to-shoulder-to-overhead”.  A muscle clean and strict press will seem fast at first but might end up being inefficient.  Work on consistent technique so you can work for 10 minutes without hitting failure.  Perform the reps  in any manner that suits you(4L, 4R…etc) but your KB must at least touch the ground for every rep. For the weighted step ups hold the kettlebell goblet style or in the front rack and don’t let your torso cave forward during that movement. Fight to remain upright!