We are starting the 20 rep back squat program this week. This program starts today by finding your 5RM. Twice each week you will do 20 reps of back squat unbroken. You cannot put the bar down and you should not rest for minutes at a time.
Every day you do this, you add 5# to your bar. Do the 20 reps unbroken. As long as you are successful, continue the program. If for some reason you fail a set of 20 down the line. You will remove 10lbs for your next session.
With a continuously running clock set for 40 minutes, find your 5rm back squat. Complete the WOD and optional with the remaining time on the clock.
Find 5 RM
* have a coach sign off your back squat on level 1today
2 rounds for time:
200m KB Farmer Carry
20 Box Jump overs 24/20
200m OH Plate Carry
20 Box Jump overs
Test max chin hang (no chin hang, test your max bar hang)
Test max ring support (L1 10 sec)
5 min at bottom of squat