Part A1, For Load: 

 

Back Squat -  4 x 5 (Wk 3/3).

- Same load on last two sets. - Add 2.5kg onto last week. - It should be heavy but lets try not to miss any. If you need any spotters for these, ask!  

Part A2, For Load: 

 

Strict Press -  3 x 5 (Wk 3/3).

- Same load on last two sets. - Add 1- 2.5kg to last week. - It should feel heavy but lets try not to miss any.

 

Part B: 🙂

MAX Reps in 1 Min of Back Squats** @75% of heaviest lift in Part A1.

Then without any rest go straight into......

 MAX Calories in 1 Min on the Air Assault Bike!

   

The Twist!

** For every back squat rep under 20, you will incur a 5 Calorie penalty (PER rep) to be deducted from your total after your effort. (EG: if you hit 15 squats then you will deduct 25 Calories off whatever you end up biking. Makes for a fun Minute!)

Like wise for every rep over 20 you will get a 5 Cal bonus added on!

Can you stay in the black or will you fall in the red???

 

               

Post loads from final two sets in Part A1 & A2 and Post both Squat reps & calories (after your calculations) from Part B to comments.

 Great lifting today guys!

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. . .

Fun one tomorrow guys. Get the arms/shoulders nice and supple for a ripper of a WoD!

. . .

Then we start to look forward to August & what will be one hell of a month! We will see out winter with some gusto!!