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FRI 28th August




WARM UP

AMRAP x 3 MINUTES

  • 10 Bootstrappers

  • 10 Alt. Groiners

  • 10/10 Thoracic Rotations

Into...

AMRAP x 4 MINUTES

  • 12 Alt. Cossack Squats

  • 10 Alt. Samson Lunges

  • 8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep


STRENGTH


BACK SQUAT

  • 1x2 @ 80% (Moderate) of 2RM

  • 1x2 @ 85-90% (Mod- Heavy)

  • 1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.


(Score is Weight)



WORKOUT


EMOM x 12 MINUTES

  • 2 Hang Squat Cleans (70/50)

  • 2 Push Jerks

  • 2 Front Squats

*Complex must be completed without dropping the barbell.

Rest remainder of each minute.

(No Measure)



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