Back Squat- (23 mins)
5(Reps) x 3(sets at the same weight)
Every 3 mins
Build first 3 sets, same weight last 3 sets
Warm up 10-8-5-5
Team Work out
25 min AMRAP
10 sit ups
10 kb swings
6 BB Bentover rows 135/95#
*every 5 min partner run 150meters corner of building.
*partner 1 does 1 round while partner 2 rests
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