Strength:
-FRONT SQUATS-
5-5-3-3-1-max reps
Every 3 mins
*Your first 5 sets are building/warm up reps for your max reps. Max reps should be performed at 70% or a moderate to heavy weight.
WOD:
-12 min AMRAP
9 Front Squats (Light)
6 Tall Box Jumps
30 Double Unders
*Goal is 4-6 rounds
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