January 29, 2018

A. 12 minute EMOM of Front Squats and Back SquatsEvery minute for 12 minutes (6 rounds):
Minute 1
2 Front Squats @ 70%
Minute 2
4 Back Squats @ 70%

Coach's Notes:
note that it is the same weight you are using for both lifts and it is 70% of your max Front Squat

CHOOSE EITHER B. C. or D.

B. 16 minute EMOM of Barbell Thrusters and Burpees to Target
Every minute for 16 minutes (8 rounds):
Minute 1
8 Barbell Thrusters @ 95/65 lbs
Minute 2
8 Burpees to Target 6 inches

C. 16 minute EMOM of Barbell Thrusters and Burpee Pull-Ups
Every minute for 16 minutes (8 rounds):
Minute 1
8 Barbell Thrusters @ 95/65 lbs
Minute 2
6 Burpee Pull-Ups

D. 16 minute EMOM of Barbell Thrusters and Burpee Muscle-Ups
Every minute for 16 minutes (8 rounds):
Minute 1
8 Barbell Thrusters @ 115/75 lbs
Minute 2
​4 Burpee Muscle-Ups