October 16, 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 5-5-5-5-5-5-5
Every 2 minutes, for 14 minutes (7 sets):
5 Back Squats
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80

C. Tabata Goblet Squats and Banded Good Mornings for 3 x 40/20s
3x intervals of 40s work, 20s rest, with no break between movements.

1. Goblet Squat @ 24/16 kg
2. Banded Good Morning

Score is the total reps performed across intervals.
Coach's Notes:
alternate EMOM for 6minutes or 3 intervals between goblet squat banded good morning

D. 12 minute AMRAP of Box Jumps, Kettlebell Swings, and Single Arm Dumbbell Push Presses
​As Many Rounds and Reps as possible in 12 minutes:

1. 10 Box Jumps 24/20 inches
2. 15 Kettlebell Swings @ 24/16 kg
3. 10 Single Arm Dumbbell Push Presses @ 55/35 lbs