Oly Tekkers
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
Strength
*The Back Squats are based off of YOUR THREE REP MAX
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
Conditioning
10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups
15 Pullups
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