Wednesday
A. Take 12-15 minutes to complete 3 sets of the following:
Front Squat x5 reps+Back Squat x10 reps
*you choose load and keep it for all sets
*shoot for 70%-75% of 1RM Front squat or 55%-60% of 1RM Back squat
B. For time
2-4-6-8
Wall walks or Overhead shuttle carries
16-12-8-4
Power Cleans
♂- 135#-165#-185#-205#
♀- 95#-115#-125#-135#
Essentials
A. Take 12 min to complete 4 sets of the following:
A1. Barbell bench press x6-8
A2. Farmers walk 75m HEAVY
B. 6 minute AMRAP
25 Jump Rope
8 alternating v-ups
12 shoulder to overhead
*Rest 90 sec x2 sets