Skill

Back Squat
7-7-7

Today we’re performing 3 sets of 7 Squats working up to a moderate set. This rep range may be unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the top of every rep to allow some recovery before you start your next rep.  This will help you to avoid hitting failure. A weight that is in the 70% range would be appropriate for more experienced lifters.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain an upright and rigid torso through each rep.   You should NOT be hitting failure on this but just in case be sure to review how to ditch a back squat and use spotters when needed. Please respect other lifters during their sets by waiting rather than walking in front or behind them during their sets.

WOD

7 Rounds of 30 seconds at each station

Two arm dumbbell power cleans 50/35 lb
Rest
Wall ball shots 20/14 lb 10/9′
Rest

Workout notes

Today’s workout is a long duration interval style metcon with fairly short work periods and rest periods.  We’re working for thirty seconds at each of two stations and resting for thirty seconds as you transition between movements. The total workout time is just under fourteen minutes so even though each effort is short you will be on the clock for a significant amount of time.   In a workout like this you can attempt to keep the intensity higher than you might in a longer workout without prescribed rest.    For larger classes we’ll get into groups of up to four people and share equipment.  In the end your score will be the total number of wall ball shots and power cleans you complete.