Wednesday
8/20
A. Take 15 minutes to complete the following
Back squat
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92%-97%
B. For time
27 Wall ball 20#/14#
27 Hand release push-ups
9 Cleans @ 185#/125#
21 Wall ball
21 Hand release push-ups
7 Cleans
15 Wall ball
15 hand release push-ups
5 cleans
9 wall ball
9 hand release push-ups
3 Cleans
*15 minute time
*cleans can be power or squat
Essentials
A1. Take 12-15 minutes to complete:
Box squat
x7,5,3
*repeat with 2nd wave being heavier than 1st wave
A2. Prone Y-T-W’s x4-5 reps @ each letter
+
B. 12 minute AMRAP
8 barbell floor press
8 DB step-ups
100m run
*add 2 reps to each movement each round