There will be a metric shit-ton of new stuff on the blog next week. As far as today goes; you only get a WOD.
1) As long as necessary to establish a 1RM Clean (any style).
2) 10 minutes to establish a 3RM Hi-Bar Back Squat – video demo (of hi-bar style)
Notes: Notice in Greg’s demo that the chest stays nearly vertical, the arms are at a clean width and relaxed, and the movement initiates with the knees breaking slightly forward NOT the hips being pushed back. Simply try to squat between your feet not behind them.
3) 3X3 Hi-Bar Back Squat @ 85% of above, focusing on A2A and bouncing out of the bottom – rest 75 sec.
SQUAT Cleans @ 135/95#