January 22, 2018

​A. 12 minute EMOM of Front Squats and Back SquatsEvery minute for 12 minutes (6 rounds):
Minute 1
4 Front Squats @ 65%
Minute 2
8 Back Squats @ 65%

Coach's Notes:
note that it is the same weight you are using for both lifts and it is 65% of your max Front Squat

B. For Time: Running, Power Clean and Jerks, Overhead Squats, and more
​For Time:

1. Run 400 meters
2. 30 Power Clean and Jerks @ 115/75 lbs
3. Run 400 meters
4. 25 Overhead Squats @ 95/65 lbs
5. Run 400 meters
6. 20 Barbell Thrusters @ 75/55 lbs
7. Run 400 meters
8. 15 Muscle-Ups

Coach's Notes:
scale is - chest to bar pull up/ pull up/ ring row