Wednesday!
Strength: (15:00)
Back Squats!
Take 90% of your 1RM BS plus #10 and use that number as your base weight to calculate the following percentages (listed below).
Progressively load to 70% (2-3 sets of 3-5 reps) and perform the following…
70%x3
80%x3
90%x3+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength MOD:
3 rep Heavy Back Squats!
Strength Alternative:
12:00 AMRAP!
10 BS #95/65
(or 12 DB FS #35/25)
20 Split Jump Lunges
(or 20 Alt Lunges: No Weight)
50 Russian Twist #25/15 KB
25 Dubs (100 Singles)
Met Con: 1
2:00 AMRAP!
E:
5 Full Snatches #115/85
8 SDHP
100 M “MB” Run #50/30
RX:
8 Power Snatches #105/75
8 SDHP
100 M “MB” Run #40/20
M/S:
8 Power Snatches #95/65
(5 Hang Power Snatches or 10 Alt. DB Snatches #35/25)
8 SDHP (KB-SDHP #44/25)
100 M “MB” Run #30/15