Warm up
Emom x 10
Tempo Back squats
-2 Back Squats 65% of 1 rm
(4 count lower, 3 in bottom, 2 up)
-2 as high as you can jump squats
5 Rounds
-200m Run with Ball
-Wallsit Leg Lifts (20 ea.)
-20 Butterfly Hip Thrusts
-20 Butterfly sit -ups
Arm Burner Shoulders:
-side arm raises
Stretch
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