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Workout of the Day – Monday February 10th, 2020 “Underrated”

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Strength

Back Squat (Ladder )

Set #1 (On the 0:00) – 9 Reps @ 76%

Set #2 (On the 2:00)- 7 Reps @ 83%

Set #3 (On the 4:00) – 5 Reps @ 90%

Set #4 (On the 6:00) – 3 Reps @ 95%

Set #5 (On the 8:00) – 1 Rep @ 100%

Set #6 (On the 9:00) – 1 Rep @ 102%

Set #7 (On the 10:00) – 1 Rep @ 104%

Set #8 (On the 11:00) – 1 Rep @ 104%

Set #9 (On the 12:00) – 1 Rep @ 104%

Set #10 (On the 13:00) – 1 Rep @ 104%

Set #11 (On the 14:00) – 1 Rep @ 104%

Percentages Based On 5RM Back Squat

Sets 1-4 Completed “On the 2:00”

Sets 5-11 Completed “On the 1:00”

Metcon

Underrated (AMRAP – Reps)

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

Score=total reps
Choose a double under variation or rep number that can ideally be completed in 1 set each round

The hang squat cleans weight that you could cycle for around 12-15 reps unbroken when fresh