Monday, 28 November

WARM UP

OVERHEAD SQUAT

6 Sets on 2:30

  • Set 1: 6 Reps @ 70%
  • Set 2: 4 Reps @ 73%
  • Set 3: 2 Reps @ 75%
  • Set 4: 6 Reps @ 73%
  • Set 5: 4 Reps @ 75%
  • Set 6: 2 Reps @ 78%

“Something or Other”

For Time, 10 Minute Time Cap

20 Power Cleans

20 Bench Press

20 Overhead Squats

LvL3/2 185/125, RX 155/105, Scaled 135/95, Scaledv2 95/65

Additional Work:

  • Power Clean, Build to a heavy Set of 3 (before)
  • 5 rounds for time, time cap 15 mins (after)
    • 12/9 cal row
    • 9 bar muscles ups
    • 60ft handstand walk
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