Strength

Back Squat 5-5-5-5-5

Spend some time working up to a strong effort 5 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 10 Minutes

15 Burpees

5 Thrusters 135/95

Workout Notes:  This workout is in the shorter time domain so keep a good pace on the burpees.  The thruster is a movement with a large range of motion and the perscribed weight is on the heavier side, so focus on using your hips and legs to help generate power to get the bar overhead.  Challenge yourself by going a little heavier than what you would normally use in a workout like “Fran” but go with a weight you can do a set of 5 fresh.