Today's Workout:
A. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
B. In teams of 2, alternating full rounds...
Complete as many rounds and reps as possible in 7 minutes of:
5 Power Clean (135/95 lbs)
10 Chest to Bar Pull-ups (Sub 10 Chin Over or 15 Ring Rows)
Rest exactly 3 minutes, then…
Complete as many rounds and reps as possible in 7 minutes of:
10 Thrusters* (95/65 lbs)
10 Burpees Over the Barbell
*NO DROPPING BARBELL!
Rest exactly 3-minutes, then...
Complete as many rounds and reps as possible in 7 minutes of:
15 Kettlebell Swings (53/35 lbs)
30 Double-Unders (Sub 60 Single-Unders)
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