Oak Park Transition

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**Retest TWO weeks out (not one)!**

Monday’s Workout
Practice

A)
BASE
FQ
Back squat
8-8-8-8-(8) (By feel, LESS THAN 65%)

PEAK
FQ
Back squat
80% x 5
90% x 3
100% x 1+

B)
BASE
QAMRAP 12
10 Knees to elbow
15 Pushups
200m Row

PEAK
FQT
750m Row
Then:
3 Rounds
20 Pushups
15 Knees to elbows
Then:
750m Row

Tuesday’s Workout
Competition

3 RFT
3 Deadlifts (95/65)
3 Power cleans
3 Front squats
3 Squat cleans
3 Push presses
3 BTN Snatch-grip push presses
3 Power snatches
3 Overhead squats
3 Back squats
–Each round must be unbroken–

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