Monday
Back Squat
5 - 5 - 3 - 3 - 1
Work up to a heavy back squat, we are going to max our back squat next week so use this week to get a ballpark of what you’re going for next week.
Alternate with
45s weighted plank (25# or more)
12min AMRAP
9 Hang Power Cleans, 65/45 lbs
9 Half Burpees (chest doesn’t go to the ground, just get into plank position. If you are modifying to a bench, do a full chest to bench burpee)
9 Hanging Knee Raises with Twist
Wednesday
4x6 Deadlifts
*Use 10-20# more than what you used last week for the 4x8
Go every ~2 minutes
For Time:
10-9-8-7-6-5-4-3-2-1
Overhead Squat
Double Unders
Calories Rowed
Friday
5 - 5 - 3 - 3 - 1 Strict Press
Same ideas as back squats earlier in the week. Use today to get a gauge on a max press for next week.
Alternate with
10-12 Bent Over Row DB or BB
For time:
30 Squat Clean Thrusters, 115/75 lbs
Coaches choice abs after