July 17, 2017

​A. Warm Up
25 Jumping Jacks
20 No Push Up Burpee
15 Snap Ups
10 HRPU
15 Snap Ups
20 No Push Up Burpee
25 Jumping Jacks

followed by: 3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Single arm Overhead Carry with DB’s or KB’s swapping at halfway mark (Orange rubbish bin)

Cap this at 20 minutes!
Scoring: Not Scored

B. Back Squat 3-2-1-3-2-1-3-2-1

Every 2 minutes, for 18 minutes (9 sets):
Back Squats

1. Set 1 – 3 reps @ 70%
2. Set 2 – 2 reps @ 75%
3. Set 3 – 1 rep @ 80%
4. Set 4 – 3 reps @ 75%
5. Set 5 – 2 reps @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 3 reps @ 80%
8. Set 8 – 2 reps @ 85%
9. Set 9 – 1 rep @ 90%

Rest at least 3 minutes before starting C.

C. Front Squat Max Reps @ 65%
Max Front Squats @ 65% (30X1 tempo)

Coach's Notes:
this will be 65% of the heavy single Back Squat you achieve on the day

D. 14 minute EMOM of Barbell Single Leg Romanian Deadlifts, Single Arm Dumbbell Push Presses, Strict Toes to Bars, and Single Leg Glute Bridges
​Every 1 minute for 14 minutes (3 rounds):
Minute 1

1. 10 Barbell Single Leg Romanian Deadlifts @ 95/65 lbs

Minute 2

1. 10 Single Arm Dumbbell Push Presses @ 50/35 lbs

Minute 3

1. 8-10 Strict Toes to Bars

Minute 4

1. 20 Single Leg Glute Bridges

Coach's Notes:
minute 2 is 10 each arm