Today we have a LIGHT back squat. This is part of the de-load week for the powerlifts. This is designed to be light and fast, this weight should be flying. Note, if you missed the snatch or clean & jerk Monday/Tuesday, please make up either of those lifts instead of the back squat. Those lifts are more important for this week.
We also have a great benchmark WOD, hopefully all the ring dips we have been doing will yield some benefit for you here.
Squat prep (No Measure)
30 sec squat in rig (work on ankles too)
10 wall squats
30 sec T spine work
30 sec hip flexor stretch each leg
A: Back Squat (3×3)
2-3 light warm up sets, then
3×3 @ 65-70%- note this is a much ligher %. The weight should be flying around, these should be perfect reps with full ROM.
Clean, 135# / 95#
Scale: 115/75, 95/65. Jumping Ring Dips or Dips up to the green band. If you are doing more than the green band for dips, move to pushups and work on perfect reps with a tight core.