Back Squat
Looking for our 1RM
On the 2:00 x 6-7 Sets:
Use first 2-3 sets to build
1 Back Squat
Quick Tip
• Drive the elbows back to help maintain a strong position & to help keep the chest up during the squat.
"Found Glory"
For Time:
4 rounds
15/12 cals
8 Strict pull ups
5 Burpee Box Jumps (24"/20")
8 total Lunges 50/35
8 push Press 50/35
Time Cap: 20
Options
Strict pull ups:
Negative pull ups w/ 2 sec tempo
Jumping pull ups
Banded
Ring rows
On the 2:30 x 5 Sets: 3 Cleans 3 Push Jerks *Start First Working Set at 60% Build From There Each Set WOD: 30min time cap For Time (with a Partner) You go I go: 6 rounds of 'Cindy' 2 rounds of 'DT' 5
On the 2:00 x 5 Sets: 3 Push Jerks *Start First Working Set at 60% Build From There Each Set Every 2min Set 1: 3 Cleans @ 40% Set 2: 3 Cleans @ 50% Set 3: 3 Cleans @ 60% Set 4: 2 Cleans @ 75% Set 5:
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