July 21, 2017

A. Warm-up
Row 500 meters, then followed by:

2 rounds of
10 Empty bar Good Mornings
10 Empty bar Back Squats
10 Empty bar Cossack Squats
10 Seated Box Jumps

(or until the 20 minute mark)
Scoring: Not Scored
warm up for your back squat. practicing the 1 1/4 range as you increase weight to your starting percentage

B. 1 ¼ Back Squat 5 x 3
Every 2 minutes, for 10 minutes (5 sets):
3 1 ¼ Back Squats @ 65-70%

Coach's Notes:
Rest anywhere from 90 seconds to 2 minutes after every effort
Rest 3 minutes then do part C

C. Front Squat 7-7-7-7-7
Front Squat

1. Set 1 – 7 reps @ 65%
2. Set 2 – 7 reps @ 70%
3. Set 3 – 7 reps @ 75%
4. Set 4 – 7 reps @ 80%
5. Set 5 – 7 reps @ 80%

Rest 1 minute between sets

D. 25-20-15 Overhead Squats, Burpees over the Barbell, and Pull-Ups
25-20-15 Reps for Time:

1. Overhead Squat @ 75/55 lbs
2. Burpee over the Barbell
3. Pull-Up

​RX + is 12-8-4 Bar Muscle Up