Search

Tuesday Oct 22nd


1) Strength: Alternating 12 Min EMOM Even: 2 Front Squat Odd: 4 Back Squats

Barbell weight: 75% of 3RM Back Squat:

****Below are the reps you will do ONLY if you are NOT going heavy on squats. Even Minutes - 4 Front Squats Odd Minutes - 7 Back Squats

66% of 3 RM Back Squat

Conditioning: (20min Cap) 2 Hang Squat Cleans (Rx+135/95)(Rx115/75)(95/65) 2 Box Jump OVERS (24/20) 4 Hang Squat Cleans 4 Box Jump OVERS 6 Hang Squat Cleans 6 Box Jump OVERS 8 Hang Squat Cleans 8 Box Jump OVERS 10 Hang Squat Cleans 10 Box Jump OVERS 12 Hang Squat Cleans 12 Box Jump OVERS • Rest 2 Min -THEN-

Start at 12-12 and go back down by 2's till you get to 2 BJO and 2 Hang Squat Cleans


26 views0 comments

Recent Posts

See All

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)

Conditioning: 200m run at the start of the workout and rep # 5 & 10 1-2-3….10..11..12 reps of Power Snatch (135/95)(125/85)(115/75)(95/65) Pull ups or Bar Muscle Ups Front squat (135/95) KBS (70/55)