Oijas Voice – WOD 082216
Warm Up
3 min air dyne or row
Then warm up to your working weight for squats
Squats
4 – 6 sets of  2/4 F. Squat/B. Squat @ 100% of your 1RM Front Squat
 *This is the last week of heavy squat in this cycle before we test…Yay, it’s almost over!
 This week is heavy, next week we will be deloading and then we test the following week. You are going to find the barbell movements and loads for the WoD’s next week sparse. The reason is I want you to be well recovered and do not want to over tax the CNS so that we get the most accurate numbers when we test out.
Mobility

Couch Stretch 90 sec E/S

Conditioning
AMRAP 14:
15 Plate Ground To Overhead (45/25)
25 Sit-Ups
10 Hang Power Cleans 95/65
 
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