Back Box Squats
3 to 4 Warm Up Sets:
1 x 5 at 55%
1 x 3 at 65%
1-2 x 2 at 75-80%
9 sets of 2reps
All sets at 85%
or 5% more than last week
Every 90sec
3rds NFT
90sec to 2min Accumulative Plank
20 DB Hammer Curls, adding
10-14 Strict Ring Dips/ Push Ups (working on elbows in tight)
Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=509389928
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
