No, that’s not a typo, we’re finding a 20RM back squat today. You can look at the results from 2/9/15 to compare. For most people, this may be 60% of your 1RM or even more. The best way to approach this is with a moderate cadence – do not try to do these reps quickly. Rather, take a breath at the top of each squat, take a controlled descent and quickly pop up to breathe again. We recommend not doing 20 reps for all of your warm up sets, but do at least one set of 20 to feel how much breathing matters.
The metcon is an ascending ladder of power snatches and wall balls where you’re doing 3x as many wall balls each “round.” Your score is total reps completed.
Strength
20RM Back Squat
(compare to 2/9/15)
Conditioning
AMRAP in 8 minutes:
1 power snatch, 115/75#
3 wall balls, 20/14#
2 power snatches
6 wall balls
3 power snatches
9 wall balls
4, 12….5, 15…etc.
