Strength

Speed Back Squats
4 x 5 Across
Start at 70% of 1RM Back Squat
5-10lb increase each week
Each set should be done as fast as possible while maintaining a strong, upright position and weight in the heels. If your sets seem difficult or slow, drop 5% from your working weight.

Follow each set with:
10 90/90 External Rotation (Light band)
10 Rows (Heavy Band)

WOD

12min EMOM
Min1: 9 Overhead Squats 95/65
Min2: 9 Pull-ups

Level 3: 10 OHS 115/75, 10 Chest to Bar or 5 Bar Muscle-ups

Comp HW

4 x 500m Row
Rest 1:1

3 Rounds (Not for time)
10 Dips (Ring or matador)
10 Hip Extensions
10 GHD Sit-ups

Below is an overview of the entire strength cycle for the next 4 weeks.

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