Back Squat (25)
3 warm-up sets
1 set of 5 reps at 50%
1 set of 3 reps at 60%
1 set of 2 reps at 65%
-then-
1 set of 6 reps at 70%
-then-
6 sets of 6 reps, all at 65%
Same weight as last time.
6min AMRAP
10 Burpees
14 Alt. Front Rack Lunges (115/75)
Back Squat 6 sets of 3 reps 5 sec down & 3sec pause at the bottom Start light. Around 40% 8min AMRAP 8 Front Squats (95/65) 16 Box Jumps (24/20)
21min AMRAP 200m Run 15 Toes to Bar (V-Ups) 15 Hand release Push-Ups 200m Run 30 Sit Ups 15 Power Cleans (135/95)
Back Squat (18) 4 sets of 8 reps Start light. Around 45-50% 5rds For Time: 15 Goblet Squat (53/35) 40 Double Unders (:30) 250m Row
