Area of focus  – Back Squat posture.  Coaches will work on posture, bar position and good technique in general warm up.  

 

A – 3 rounds for quality

3 cleans

3 front squats

10 supermans or back extensions

10 lunge steps

10 sit ups or hollow rocks

 

B – Main Event – Back Squat –  6 sets of 3

Look to max effort by set 4 and maintain through the rest of the sets.

***use side spotters if necessary.

 

C – Coaches work specific squat stretches for cool down.