150623

Strength

• Back Squats
• 10 x 60%, 8 x 65%, 8 x 70%, 8 x 75% Of 1 Rep Max
• Front Squats
• 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70% Of 1 Rep Max

WOD
30min Alternating EMOM

• Minute 1 - 200m Sprint
• Minute 2 - 5 x Hang Power Cleans (155-225/105-155#)
• Minute 3 - 10 x Burpees Over Barbell

Notes

• RX Athletes Should Start At 155/105#, Increasing To 225/155#; Scaled Athletes Should Start With A Lower Weight And Increase
• If Movements Are Completed Before Minute Is Over, Athletes Get A Rest