Back Squat
1 set of 5 reps @55%
1 set of 3 reps @65%
1 set of 2 reps @75%
1 set of 2 rep at 80%
1sets of 1 reps at 83-85% (or same weight as last time)
-then-
4 sets of 2 rep at 88-92% (or could confidently do 1-2 more reps)
or 5-10lb heavier than last time
5min AMRAP
20 Double Unders (20 Singles/:20)
20 Air Squats
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)
