Wednesday
9/24
A. Take 12-15 minutes to complete following
Front squat
6 sets of 3
-load each set @ the following %:
70%, 75%, 80%,
75%, 80%, 85%
B. 4 rounds for time
9 hang power snatches @ 95#/65#
12 front rack reverse lunges
15/12 cal row or Bike
*15 minute time cap
Essentials
A. Take 12-15 minutes to complete 3-4 sets the following:
-Back squat @30X1 x6 (tempo over weight!!)
-seated Arnold press @2020 x8-10
B. 5 sets at TOUGH but REPEATABLE effort
Echo bike 9/7 cals
4 devils press
Rest walk :90 b/t sets