Back Squat
1 set of 5 reps @50-55%
1 set of 3 reps @65%
1 set of 2 reps @70% (same weight as last time)
1 set of 2 reps @75%
-then-
6 sets of 3 reps, 78-80% of 1RM
2rds (6min Cap)
15 Push Ups
30 Alt Front Rack Lunges (115/80)
60 Double Unders
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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)
