We are changing the programming for the Back Squat from Wednesdays to Tuesdays. This will give people more opportunities to be consistent on this program. Wednesdays at Open Gym will also give you an opportunity to make-up a lift from earlier in the week or the Deadlift.
Back Squat (5×8 @ 65% of New TRM)
Opt.1 55%x5, 60%x3, 5×8 @ 65% of 1RM
Opt.2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 3 5×3 @ 75% of 1RM
Opt. 4 Accessory Work
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
25 Double/Single-unders
10 Pushups
25 Double/Single-unders
10 KB Swings
Metcon (Weight)
Optional Accessory Work:
Front-foot Elevated Lunge
5 Max-Efforts leave 3-4 reps in Reserve

Post heaviest set in WODIFY