Back Squats and Hang Cleans

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (3×3 @ 82.5% of 1rm)

Back Squat (2×1 @ 90% of 1rm)

Back Squat (1×7 @ 65% of 1rm)

OTC 1:30

Metcon

Metcon (No Measure)

3 Rounds

3min AMRAP

50-ft handstand walk

50-ft Single Arm Overhead DB

Lunge 53/35

REST 1min