Back Squat (Building to a tough set of 10)
Use your 3 x 12 numbers from 2 weeks ago as a guide. You likely will only get 1, maybe 2 shots at establishing a tough 10, if performed correctly.
Practice a "bail out" at a lighter weight if you are unsure of how to do so properly.
As a general guide, build up in sets of 2 or 3 gradually working your way towards your "goal" number.
After you do a set or two with an empty bar and a little bit of weight, a general guide would be as follows:
1 x 3 @ 50%
1 x 3 @ 55%
1 x 2 @ 60%
1 x 2 @ 65%
1 x 1 @ 70%
1 x 1 @ 75%
1 x 10 @ Goal Weight
Don't wait too long between sets as you build up. Keep the nervous system pumping. We will allot roughly 20 minutes for this.
Metcon (AMRAP - Rounds and Reps)
50' DB Front Rack Walking Lunge (25' down & back) 50/35
12 Chest to Bar Pull Up
Please do not drop dumbells!
Your dumbell weight should allow you to complete at least the first round or two of lunges unbroken.
Modifications for chest to bar include pull up and ring row