Tuesday, September 20

September 20, 2016

 

Back Squat (3 x 3)

In  12 min. TC

Start working @

5 reps 55%

5 reps 60%

5 reps 65%

3 reps 75%

3 reps 80%

3+ (AMRAP) x 85%

 

Overhead Squat (4 EMOTM x 4 min)

-Warm-up and use 70-75% 1 RM Overhead Squat for all 4 sets

Metcon (Time)

3 RFT

30 Russian KBS(60/40)

6 Muscle-Ups(Bar/Ring)

10 OHS(135/95)

Rx+ (70/50), All Bar MU, (155/103),

If you don't have MU perform 8 Pull-ups + 8 Bar dips

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