July 20, 2017
THURSDAY!
STRENGTH: (15:00) 5×5 Back Squats
Perform progressively loading sets of 5-5-5-5-5 Back Squats (UB) for the time allotted. Note: Your 5×5 does not include
your warm up sets. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
5 or 3 Rep Semi Heavy Back Squat focusing on form and technique. Do not go to failure.
Skill Work: Practice with BB Only or Light Weight. Perform 5+ reps (UB if possible) resting between each set. Add in some core work between sets!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
10 Back Squats #95/65 (#75/45) or DB Front Squats #25/15
50 Toe Taps (“16 Box)
50 Jack Press’
MET CON: 11:00 Clock!
Goal: 55+
Perform a 4×2:00 AMRAP (as many reps as possible) of the following. Rest for 1:00, then
start over from the beginning for a total of 4R!
Total reps = your score!
COMPETITOR:
200 M Run +
AMRAP of Wall Ball Shots #30/20 (10ft./9ft.)
RX:
200 M Run +
AMRAP of Wall Ball Shots #20/14 (10ft./9ft.)
PERFORMANCE:
200 M Run +
AMRAP of Wall Ball Shots #14/12 (10ft./9ft.)