Back Box Squats
4 warm up sets
8 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 80%
-then-
6 sets of 2 reps
All sets at 85-90%
or 5-10lb heavier than last time
3rds For Time:
22 Wall Balls (20/14)
16 Alt. DB Snatch (50/35)
500m Row
Find a 1 Rep Max Back Squat! 1x5 @ 45-55% 1x4 @60 -70% 1x3 @75-80% 1x2 @ 85% 1-1-1-1... @90% + Spotters mandatory for any sets over 85%
Every 2min for 7 sets: (12) Sets 1-5: 3 Hang Cleans Sets 2-7: 2 Hang Cleans Goal last two sets at 80% or same weight as last time. No...
Alt Stations Every 90sec for 4rds: (24) S1: Sandbag Over Shoulder S2: 50m-100m Farmer Carry S3: Bike for Cals S4: Renegade Rows
Comentários