Friday 10.19.18

 Ross W. & Matt B.

Ross W. & Matt B.

Squat Specific Warm-Up
Strength: Every 2 min.
1-RM Front Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 2 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 100%
* Set 8 (optional) – 1 rep @ 100+%

WOD:
AMRAP 3:

12/9 Calorie Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Bike
5 Power Cleans (155/105)

3 scores.
Sc: 6 cals on bike
75/55
95/65
115/80 or less.

Mandi Reading