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Monday 1/18

Back Squats - 10:00 EMOM

Every minute perform 3 reps.

Increase weight every 2:00

Min 1+2 = 60% of 1RM

Min 3+4 = 65% of 1RM

Min 5+6 = 70% of 1RM

Min 7+8 = 75% of 1RM

Min 9+10 = 80% of 1RM


“Open 11.5”

20:00 AMRAP

5 Power Cleans (RX:115/80 RX+:145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)


Accessory Work

3 Rounds of:

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

Then:

1 min couch stretch (each side)

1 min foam roll lats (each side)

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