Monday, October 3

Front Squat / Back Squat (4 x (3/2)

Perform prescribed rep scheme for both Squat skills without resting in between. *Perform Front Squats, re-rack the barbell, peform Back Squats

*Perform 3 Front Squats + 2 Back Squats per set. -12 mins Time Cap -Warm-up and use 75-80% 1RM Front&Back Squat for all sets. -Goal is completing strong, full ROM sets.

Shoulder Press (4 EMOTM x 4 min)

-Warm-up and use 70-75% 1RM Shoulder Press Press for all set

Metcon (AMRAP - Rounds)

EMOTM for 14 mins *Starting w/ Power Snatches Odd rd: 8 Power Snatches(75/53) Even rd: 20 DU

Rx+ (115/73) Scale x2 Singles *Highest possible score for this workout is 14.

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