Updated: Sep 13
Hip thrusters
6 sets
Building to a heavy 3
Start at 50% of 1RM
"Might As Well Jump"
AMRAP 20:
Partner 1:
7 pull ups
7 Power Snatches
7 Box Jumps
Partner 2: 20/16 cals any machine
Partners switch after 20/16cals
*No partner, no problem do calories at the end of each round.
Barbell: 95 / 65 lb
Box: (24"/20")
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente