September 25, 2017

A. Warm Up
Coaches Choice

followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 5-4-3-2-1-1-1-1-1-1
Within 20 minutes: Back Squat

1. Set 1 – 5 reps @ 55%
2. Set 2 – 4 reps @ 65%
3. Set 3 – 3 reps @ 75%
4. Set 4 – 2 reps @ 85%
5. Set 5 – 1 rep @ 90-95%
6. Set 6 – 1 rep @ 95+%
7. Set 7 – 1 rep
8. Set 8 – 1 rep
9. Set 9 – 1 rep
10. Set 10 – 1 rep

Rest as needed
C. Pull-Up Max Reps
Within 10 minutes: Max Pull-Ups (31X0 tempo)
(one effort only)
rest and prepare 5-10 minutes for Fran

D. 21-15-9 Barbell Thrusters and Pull-Ups
​Fran
21-15-9 Reps for Time:

1. Barbell Thruster @ 95/65 lbs
2. Pull-Up