Wednesday
A. Take 12-15 minutes to complete 3 sets of the following
Front Squat x3 reps+Back Squat x6 reps
*weight should be heavier than last weeks 4/8
*shoot for 80%-85% of 1RM FS or 65%-70% of 1RM BS
B. For total time
12-9-6
power Cleans @ 155#/105#
21-15-9
toes to bar or v-ups
rest exactly 2:00
7-5-3
Power Cleans @ 185#/125#
Bar Muscle-ups
*if no bar MU, sub 21-15-9 of your toughest pulling movement
*Lower bar MU reps as needed to finish in 90-60-30 seconds
Essentials
EMOM 30 minutes
min 1: Row 10/8 cals
min 2: 8 lunges + 8 push-ups
min 3: Bike erg 10/8 cals or ski erg 9/7 cals
min 4: 10 kbs + 10 ab-mat sit-ups
min 5: rest
*HARD cap 45 seconds for all minutes
+
Extra Credit
12 DB overhead tricep extensions
30 banded bicep curls
x3 sets