Wednesday!
Strength: (15:00)
Back Squats!
Take 90% of your 1RM BS and use that number as your base weight to calculate the following percentages (listed below):
Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following…
75%x5
85%x3
95%x1+ (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!
Strength MOD:
3 Rep Heavy Back Squat!
Strength Alternative:
12:00 AMRAP!
10 BS #95/65
(10 Alt. Lunges #35/25)
50 Jumping Jacks
30 Mountain Climbers
15 Hollow Rocks (Sit Ups)
Met Con: 12:00 Clock!
E: 4RFT!
10 Front Squats #155/105
2 Rope Climb “b2b” (AFAP)
200 M Run
RX: 4RFT!
200 M Run
2 Rope Climb “b2b if possible” or break up as needed.
10 Front Squats #135/95
M/S: AMRAP!
1 Rope Climb or 1 assisted Rope Climb or 20 Alt. Plank Rows #35/25
10 Front Squats #115/85 (#95/65) or 12 DB Front Squats #35/25
200 M Run