Wednesday
A. Take 12-15 minutes to complete 3 sets of the following
Front Squat x4 reps+Back Squat x8 reps
*weight should be heavier than last weeks 5/10
*shoot for 75%-80% of 1RM FS or 60%-65% of 1RM BS
B. 5 rounds for time
15 Wall ball 20#/14#
5 Power Cleans @ 185#/125#
*12 minute time cap
Essentials
3 minute AMRAP
Echo bike 8/6 cals
Farmers walk 2 shuttles
rest 1:00
3 minute AMRAP
8 single arm DB hang clean and jerks
10 knee-ups or 10 v-ups
rest 1:00
3 minute AMRAP
30 jump rope
10 wall ball
rest 1:00
x2 sets
+
Side plank 20 sec/side
Superman x12 reps
x3 sets