Heavy 1-2 RM Back
Squat. option for 4.
EMOMx8 1:30.
You will be decreasing 2 reps every other round.
Adding weight each round
Ex.
Round/Reps
1-2, 8reps 60%
3-4, 6reps 70%
5-6, 4reps 80%
7-8,1-2 reps. 90%
Option 5-8 4reps
*Build each round
*You can pair up here
*Starting weight: moderate RPE 6-7
Strength Circuit
35:20 3 sets 2 laps
1. BB rig Strict press RPE 8-9
2. Sissy Squats heels elevated 50/65
40/30 50/35
3. DB incline-Bench
4. DB RDL
5. KB Bentover row
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a