WOD 09/23/2014

This strength cycle is going to have a focus on Back and Front Squats.  To do it, we'll need to switch the midweek "off day" to Wednesday from Thursday.  No...we won't be squatting seemingly every day like Ty has been doing with his Smolov cycle.  These percentages will work very similarly like the Wendler/ 5 - 3 - 1 cycles we've done before.
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Warmup: 500 M Row...Squat and Front rack position prep
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Strength: Back Squat -- 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%


Then:

 Front Squat -- 1 x 5 @ 60%, 3 x 5 @ 70%
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WOD:


10 Min AMRAP:

5 Front Squat 135/95 - no rack
10 Burpee over Barbell