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Friday!

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 65% (2-3 sets of 3-5 reps) and perform the following…

65%x5
75%x5
85%x5 + (AMRAP) as many reps as possible until just BEFORE failure. Perform these reps with close to perfect form!

Strength Modification:
3 Rep Heavy Back Squats!

Strength Alternative:
12:00 AMRAP!

10 Back Squats #95/65
or DB FS #35/25
20 Bar Hop Over’s
200 M Run

Met Con: For Time
(12:00 Clock)!

21-15-9

E:
OHL (alt.) #135/95

C2B Pull Ups

OTB Burpees

RX:
OHL (alt.) #115/85

Men: C2B Pull Ups
Women: Pull Ups

OTB Burpees

M/S:
OHL (alt.) BB #95/65, BB #45/35 or Alt. Suitcase Lunges #35/25

Pull Ups (any form) or SDL”KB” High Pulls #44/25

OTB Burpees