September 11, 2017

A. Warm Up
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!

B. Within 15 minutes: Every 2:30, for 12:30 (5 sets):
Back Squats
Set 1 – 10 reps @ 65%
Set 2 – 8 reps @ 75%
Set 3 – 6 reps @ 80%
Set 4 – 4 reps @ 85%
Set 5 – 2 reps @ 90+%
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Try to increase your final set by 5-10 lbs from last week
5 minutes to rest and transition to C
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​C. 30-20-10 Reps for Time:
Barbell Thruster @ 95/65 lbs
Burpee over the Barbell
​AbMat Sit-Up