October 23, 2017

A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat

Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 5-5-4-4-3-3-2
Every 2 minutes, for 14 minutes (7 sets):
Back Squats

1. Set 1 – 5 reps @ 60%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 4 reps @ 75%
4. Set 4 – 4 reps @ 75%
5. Set 5 – 3 reps @ 80%
6. Set 6 – 3 reps @ 85%
7. Set 7 – 2 reps @ 90%

C. Assistance Work
EMOM 6MIN
ODD: 10 Dumbbell Lunges
EVEN: 10 Dumbbell Deadlift

Scoring: Not Scored Time Cap: 6 minutes

D. 21-18-15-12-9 Clean and Jerks and Burpees
​21-18-15-12-9 Reps for Time:

1. Clean and Jerk @ 115/75 lbs
2. Burpee