STRENGTH
Back Squat (With a 10 min Running Clock compete a set every 2 mins)
8-8-8-8-8
This is a new hypertrophy rep range which we will repeat over this 3 week cycle.
Week 1 we feel it out, so start light and increase the weight each set.
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 8
8 Power Snatch 50/35
8 Burpee Bar Hops
8 T2B
-2:00 Rest-
AMRAP 5
5 Bar Muscle Ups
5 Clean and Jerks 50/35
Scale Bar MU to 5 reps of Hardest Pull-up Variation
BODY ARMOUR (Week 2)
3 Rounds
15 GHD Situps or Plate Situps
9 Barbell Pendlay Rows
9 Tempo Barbell Romanian Deadlifts
Tempo: 3-0-1
Barbell. Use same weight as Conditioning
