Monday Nov 8

Back Squat (Week 2 of 4 Progression)

3×6 @ 72.5% – 75% across

METCON: (Barbell Cycling)

15-12-9

Thruster (RX: 95/65) (ADV: 115/75)

Lateral Bar Burpee

Rest 3:00

12 – 9 – 6

Power Clean (RX: 95/65) (ADV: Squat Clean 115/75) 

Lateral Bar Burpee

Core Conditioning:

4 Sets: :30 ON / :15 OFF

Choose 1: of the following – (A) Strict Toes to Bar (B) V-Ups (C) Ab Mat Sit Ups

OPTIONAL ADDITIONAL WORK

A) EMOM 5: Power Cleans x 5 (moderate weight across)

B) Dumbbell Box Step Ups 3×8 each leg

C) Running Intervals: 3×800 M (Rest 2:00 between)

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD